CrossFit Open Competitors
Active Recovery
– Light Skill Work
– Mobility on your weak areas
– Roll out everything
– 5 min Row + 5 min Run @ 65%
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All Other Athletes
Push Press 3-3-3-3-3
+
3 RFT
400m Run
12 Deadlift
21 HR Push Ups
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Sandra’s 275 DL PR at District CrossFit in Washington DC
EMOTM – 8 min
Front Squat 8×3 @ 60% 1RM
+
In 12 min
Row 750m then AMRAP
10 Burpees
10 Wall Ball
200m Run
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Info for the CrossFit Games Open WOD this week
Competitors and judges meeting Tuesday @7pm
Open WOD on Thursday and Friday this week. Tuesday night at 7pm we will have a competitor/judges meeting, please do your best to make it. For those of you competing at the Cupid’s Challenge on Saturday you will complete the Open WOD on Thursday. For everyone else Thursday will be a review of the movement standards and an Open WOD trial. This will be programmed and will not be anywhere near 100% intensity or volume. We will focus on strategies, movement efficiency, and transition between movements to familiarize ourselves with the WOD and then kill it on Friday.
This is exciting!! 
I can’t wait to see everyone working hard through the open WODs!
EMOTM for 8 min
5 Hang Squat Clean
3 Burpee V-Ups
+
3 sets of
6-8 Power Snatch 95/65
6-8 CTB Pull Ups
12-16 KB Swings 1.5/1pd
r/r – as needed
*focus on speed and efficiency of movement, limiting transition time
+
30 TTB/KTE
Thanks, Matt for doing this WOD today! Feeling more confident about Saturday now. Awesome work, friends!!
4 RFT
9 OHS 95/65
9 CTB Pull Ups
9 Burpees
– Rest 2 min
Run 1 mile
Thank you Mark for filling in for Matt – and helping me w/ those overhead squats. Great WOD everyone. Tough, but fun.
Mark thanks for subbing for Matt. Great WOD. My OHS still need some work Josh great run this morning.
definitely a good wod, great to see you guys this morning and sticking to it! Props to mark as well, and two thumbs up to drill sergeant Don <- makes me look like an old man. haha
HSPU/HS Walk/HS or Muscle Up Practice
5×5 HSPU and/or HS Walk 15m x 5
+
4 Rounds for time
400m Run
15 Hang Squat Clean 135/95
My legs were still feeling that birthday WOD from Monday! 18:42 with 65#
Back Squat
75%x5, 80%x5, 85%x5+
+
AMRAP – 10
Row 250m
8 Pull Ups
12 Wall Ball
AHHH!!! Sandra, you look great – strong and fit! Way to represent BOLT out of state! Congratulations on that PR!
Way to go, Sandra!!!
Woohoo, Sandra!!! Awesome!
Good luck to everyone competing this weekend!! You all rock!
