WOD 1.15.14 Wednesday

In the build up to the 2014 CrossFit Open (YES, I am talking about THE CrossFit Games!!!) we will be following a 7 week cycle that will end in 5 weeks of competition. Our aim will be to get as many members as possible ready for participation.

Even if you are not participating, the next 7 weeks are going to do wonders for your power, fitness and technique. You can get more details at: http://games.crossfit.com/about-the-games/the-open

Open registration will begin on January 15.  More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.

A. Strength Technique

Clean Shrug from Hang:  80% of 1 RM

  • 4-4-4-4-4

B. Full squat clean  (touch and go): 60% of 1 RM

  • 6-6-6-6-6

C. Strict press: 60% of 1 RM

  • 4-4-4-4-4-4-4-4

D. 4 x 30sec

  • Back extension hold (superman)

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