Monday, January 25, 2016

Warm up:
Foam Roll

Activation:
Booty Bands Series

Strength:
20 minutes to find a 1RM Clean and Jerk

WOD:
13.4 CrossFit Open Workout
L2)
7 MIN AMRAP
3,3,6,6,9,9,12,12,15,15...etc
Clean and Jerk 135/95
Toes to Bar

L1)
7 MIN AMRAP
3,3,6,6,9,9,12,12,15,15...etc
Clean and Jerk 115/75
Knees to Chest


Coach's note:
Take lots of time going over the correct technique on the clean and jerk. If athletes find their 1 rep rather quickly, have them drop to 70% and perform and EMOM workout. The WOD is a throw back from the 2013 open and could very well be brought back this year. Go over correct standards and write scores on the board. The open is near!!
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