Again guys it’s getting to be crossfit games open time, so look for the conditioning workouts to start ramping up a bit. We will still be drilling strength of course. The ugly top three movements in the open are snatch 14%, burpees 12% and thrusters 9%. This means if you don’t feel solid in any of these now is the time to DO WORK!

Strength
Deadlift
1×10@60%
1×8@65%
1×7@70%
1×6@75%
1×4@80%
1×3@85%
Based off of 1RM

MetCon
A. 5 min emom burpees 12 reps
B. following a. Go directly into:
10 box jumps 24/20
5 HSPU
20 pistols
4 rounds
*** 20 pull-ups and 100 double unders buyout!

20131227-113841.jpg

Leave a Reply