Thursday February 25th, 2016

Warm Up
Dynamic Flex- Coach's Choice
Front Rack Mobility

Activation
20/10
BB Good Mornings
Empty Bar Front Squats w/ Control

Strength
Power Clean
3-3-3-3-3-3
*Work on TnG techniques 

WOD
AMRAP 9
9 Power Clean 155/100
9 Ab Mat Sit Ups

Extra Credit:
3x10 DB Row


Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. 
As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!




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