TUESDAY, MARCH 29, 2016

There were so many casualties during 16.5…

I’m so proud of everyone for putting in their best effort and stepping up to embrace the pain during the 2016 CrossFit Open. I hope you learned a lot about what you are truly capable of and that you are far greater than you realize. Every effort was inspiring. From those of you that wanted to quit but pushed on, to those of you that pushed through the RX weights and found out that you can actually keep up! Here are some photos to commemorate your experience.

CROSSFIT CLASS:

1. Clean Wave
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR

2. CleanAccessory
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05 before standing the weight all the way up.

3. Conditioning
For time:
20 Double Russian KB Swings
30  Pushups
40 Abmat Sit-ups
10 Double Russian KB Swings
20 Pushups
30 Abmat Sit-ups

WEIGHTLIFTING PROGRAM:

Squat Everyday program Week 1 Day 2 of our 12 week program will be posted in-house. Message for specifics.