1.22.16 “GLADIATOR OPEN WOD 16.1”

January 22, 2016

received_10208412045247493

ANNOUNCEMENT:

1) This is the last day to sign up for the Paleo Challenge, you will have till Sunday to get your measurements done and your two benchmark workouts. Make sure you are recording your Paleo points at CFB on the spreadsheet and at CFD keeping your journals. Also make sure you have recorded your benchmark WOD scores. Coaches should take a picture of the whiteboard so we have a back up or make sure they are recorded on the measurements sheet.

2) We will be testing the CrossFit Total next week to see how are Wendler Strength cycle has worked. This week was a deload week to get us ready for the test next week.

STRENGTH
Every 2 Minutes for 14 Minutes (E2M14)
3 Rep Max Power Snatch
Start at 50% max and add weight each set.

“Gladiator Open WOD 16.1”
AMRAP 10
5 Power Snatch
10 Deadlifts
15 Box Jumps (24,20)

Barbell suggested weight:
L3-(115,80)
L2-(95,65)
L1-(75,45)
This is a spin off of last years Open WOD 15.1
The snatch weight is moderate but the deadlift should feel light.

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