Tuesday

WORKOUT OF THE DAY

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

 

COMPETITOR WOD

PART 1:

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day's training to prepare for the upcoming 5 weeks of Open testing. 

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/3/2017 and try to go heavier.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.