2.22.16 “MAGNUM 45”

February 22, 2016

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ANNOUNCEMENTS:

This Thursday at 8pm will be the announcement of the 2016 OPEN’s first workout. It will be a live broadcast on games.crossfit.com. It’s a great event to watch two of the top Crossfit athletes in the world go head to head and test the OPEN WOD right in front of us. Tune in and make sure you have signed up as an athlete yourself and choose your affiliate and your gym as the team. Sign up is at games.crossfit.com as well.

FOR ALL ATHLETES SIGNED UP FOR THE OPEN
Here is an example of how the week of programming will go. You can modify the schedule to best suit your needs.

MONDAY – WORK HARD – RETEST the Open WOD from previous week

TUESDAY – WORK HARD – STRENGTH and METCON

WEDNESDAY – MEDIUM EFFORT – GOAT WODS – OR REST DAY

THURSDAY – PREGAME – LIGHT WORK – OR REST DAY

FRIDAY – OPEN WOD

SATURDAY – LIGHT WORK – ACTIVE RECOVERY or REST (this is for those retesting Monday)

SATURDAY – LONG and HARD as usual (for those not retesting Monday)

SUNDAY – PREGAME – ACTIVE RECOVERY or REST

MONDAY – RETEST OPEN WOD

So the big options are if you prefer to rest the day before or two days before a GameDay WOD. We will help all athletes find their schedule. Just remember we need to train hard early in the week to keep our conditioning and we need to recover by the end of the week to score best on our OPEN WOD.

“MAGNUM 45”
1 Round
15 Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

rest 1 Minute

2 Rounds
15 Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

rest 2 Minutes

3 Rounds
15 Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

Score is total time

L2-
10 Snatches
10 Chest 2 Bars
10 box jumps

L3-
10 snatches
10 pull-ups
10 box jumps

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