180108 ~ Deload & The Open

It's Deload Week!!! We have worked hard building muscle and strength for the last 12 Weeks......let's back off from the heavy Raw lifts this week and prepare to max out!!  Mark your calendars....you won't want to miss this:

Raw Lifts (Squat, Deadlift, Press) - Week of Jan. 15th

Olympic Lifts (Snatch, Clean & Jerk, OHS) - Week of Jan. 22nd

Speaking of the Deadlift Maxout....there are still a few spots remaining in the East Bound Powerlifting Deadlift Seminar on Saturday January 27th - 12 - 3 pm. This is a free session.....how can you resist!

Registration for the 2018 CrossFit Open starts this Thursday!!!  The time to test our fitness is near!  In order to kick off this 5 Week fitness party, today we will be completing our 1st Open tester WOD.....a little ditty from 2011! The key to success in the Open is hitting every WOD with INTENSITY! How many rounds can you squeeze in before the 20 min buzzer?

Strength:

Press

EMOM x 4 min 

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

Rest 2 min 

1 x AMRAP @ 80%

**Try to beat your last score**

Conditioning:

Open Workout 11.5 

AMRAP 20 minutes of:

5 Power Cleans (145/100#)
10 Toes-to-bar
15 Wall Ball Shots (20/14#)

Cash Out:

Tabata x 8 Wall Facing Handstand hold.

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