We now have 52 members signed up, can we get to 60 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).
With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate. We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate). For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:). (click here) to take the judges course.
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from December 8.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.
CrossFit Games Open Event 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Three sets of:
2 minutes of Left Hip Flexor Stretch of Your Choice
2 minutes of Right Hip Flexor Stretch of Your Choice
2 minutes of Thoracic Spine Mobility of Your Choice