The 2023 CrossFit Open starts on February 16th!
We will complete the three Open work-outs at the gym every Friday!
We will do a “team draft” one week from today on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team!
|Monday||Rowing & Power Clean Intervals|
|Wednesday||Lower Body Functional Bodybuilding & Bike Sprints||5:45 PM – Ab Attack|
|Thursday||Squat Clean & Push Jerk|
|Saturday||GYM CLOSED||CrossFit L1 Seminar|
|Sunday||GYM CLOSED||CrossFit L1 Seminar|
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 1 Power Clean + 1 Hang Power Clean (↑, start around 40% of 1RM CJ)
*Hold onto bar between reps
3 Rounds for Quality
3-6 Strict Rope Pull-Ups (FX: 3-6 Banded/Strict Chin-Up) (RX+: 1-3 Legless Rope Climbs)
25 Underhand Banded Pullaparts