Programming Note: Over the next few weeks we are going to gradually transition towards the part of the programming template that preps us for the Open, which begins February 27th (Remember, you must registert by January 15th!). This will mean that you see much more Open style workouts. Mainly, more AMRAPs with lighter weight and emphasis on the main movements used during the Open. This means we will be developing our engines and making strength a secondary concern. Thus, some days you might see WODs programmed before strength or days where there are only WODs. Additionally, if there are days where you cannot hit the prescribed percentages on a movement, squats for example, DO NOT GET DETERRED! You are going to be pushing hard in the WODs, which are the focus, and this may effect your strength. Just drop the weight to a point where you can complete the prescribed sets x reps. Finally, please follow it as programmed so you can hit the WODs hard!
Olympic Lifting 1:
A. Build to a heavy 1 Rep Hang Snatch (Above Knee)
B. Take 70% of your 1 Rep Hang Snatch and complete 4 x 3 from the hang (sets x reps)
Strength 1: Build to a heavy 5 rep Bench
WOD: EMOM 10 Minutes
5 Burpee box jumps 24"/20"
15 Air Squats
*If you fail to complete a minute, rest the next
Strength 2: Clean Pull
5 x 3 @ 100% 1 RM Clean (sets x reps)