Strength:
1) 3 position clean - 10 rondas Work up to
a max for the day
2) Front Squat : Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps
(Last set is a for max reps).
Front Squat
|
|||
kg
|
R
|
A
|
|
Date
|
26/02/2016
|
||
Warm
Up |
40,0
|
5
|
|
47,5
|
5
|
||
57,5
|
3
|
||
75%
|
70,0
|
5
|
|
85%
|
77,5
|
3
|
|
95%
|
85,0
|
1+
|
|
WORKOUT 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft.(7.30 mts) overhead walking lunge
8 burpees
25-ft. (7.30 mts)overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.(42kg)
Women lunge 65 lb.(30kg)
http://games.crossfit.com/workouts/the-open/2016#tabs-1
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