FYI– This is the last week of the 2016 CrossFit Open. Tami and I are so amazed at the performances that are being put forth. Everyone has broken new ground over the course of the past month. Those of you who are participating and the many who are offering support and encouragement get one more week of fun. This last workout promises to be a doosee with Rich Froning, Matt Fraser and Ben Smith doing the reveal on Thursday night. There will be one change to the schedule this week, we will not be open on Sunday the 27th for Open workouts. It is Easter Sunday.
Those of you who are participating in the CrossFit Open be sure to submit your results to the CrossFit Games website. Last week several of you who did the workout failed to submit your results. Your team is counting on you. REMEMBER THAT EVERY REP COUNTS. The team standings are posted on the door at the Box. Team Red leads with 215 Points, Team White has 219 points and Team Blue sits with 229 Points.
Warm-up (15 Min.): 2 Rounds of Row 500m. 10 Medball Cleans, 10 Mtn. Climbers 10 Sit-ups. Dynamic Stretch
Strength (15 Min.): Hang Power Clean & Jerk
5@50% 4%60% 3@70% 2@80%
Use your C&J 1RM
WOD: HWY 40 THROWDOWN 15.6
8 Min. AMRAP
10 Thruster 95/65
10 Burpee over the Box 24/20
Icing: Pistol Work.
15 if you have them.
Pistol Progressions