1.3.14 "CFG Open's WOD 13.2"

January 02, 2014

SNOW REPORT:

We will be closed for ALL AM classes FRIDAY morning.

We will plan on opening for the 4:30, 5:30 and 6:30PM Classes.

Please Check the website before coming to classes tomorrow just in case things change.  Also keep an eye open on our Facebook Groups for possible afternoon open gyms.

NEW ANNOUNCEMENT:

CrossFit Dartmouth will be open at 9am

FITNESS

Today Everyone will have a Judge  and a scorecard to practice for the OPEN season.

Strength 3RM Push Press

“CFG Open WOD  13.2” AMRAP 10 minutes of: 5 Shoulder to Overhead (115,75) 10 Deadlifts (115,75) 15 Games Box Jumps (24,20)

COMPETITION

OLY 7 Sets of 1 High Hang Power Snatch + 1 Hang Below the Knee Power Snatch Moderate but fast weight

METCON “CFG Open WOD  13.2” AMRAP 10 minutes of: 5 Shoulder to Overhead (115,75) 10 Deadlifts (115,75) 15 Games Box Jumps (24,20)

STRENGTH (Optional) 1a) 3×3  Bench Press – heaviest 1b) 3×3  Snatch Grip Deadlift – heaviest Alternate these movements every minute on the minute for a total if 14-20 minutes. Once you hit your 3 rm for today then repeat that weight two more times.

EXTRA CREDIT

Strong Shoulder Circuit 1a. High Hang Muscle Snatch (non-dynamic) 3×10 1b. Straight Bar Front Raises (yes like a bodybuilder) 3×10 increase each set 1c. Band Pull aparts 3×15 reps

Comments

comments

About the Author
  1. Amber Reply

    WOD: 5+3 RX

  2. neon joe Reply

    3rep max push press 165# 2pos power snatch up to 125# open wod 7+20

  3. JC Reply

    Nice job Amber and NEON!

  4. KellyG. Reply

    Open wod 13.2 8+7

  5. Adam Reply

    Push Press: 190 (3)
    WOD: 6 rounds + 13 RX

Leave a Reply

*

captcha

Please enter the CAPTCHA text