150225 ~ A little bit of Conditioning on the Eve of the 2015 Open!

The Open is upon us!!! There is still time to sign up! games.crossfit.com!  Go Team Canuck 2015!!

Strength:

EMOM x 7 min

Front Squat + Jerk
Set 1 – 55%
Set 2 – 65%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85%
Set 6 – 90%
Set 7 – 95%
Set 8 – 101-105% of previous 1-RM

then...

With a 25 min running clock:

1. EMOM x 5 min

5 Clean & Jerk (135/95#

10 Pullups

***Focus is on buying yourself some time to rest before the next round!  No Skipped Rounds!!!)

- Rest 5 Min -

2. Castro Challenge x 2

2 min ME Calorie Row

2 min Rest

- Rest 2 min-

3. 5 Min AMRAP

5 OHS

10 KBS (50/35#)

Cash Out:

15 Min dedicated Mobility!!

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