pics courtesy of CrossFit.com

Registration for the CrossFit Open is Live!  Click on the above pic to register.  Also, go to the Games web page, and look over the rule book.  If you fit the criteria to call Joint Strike CrossFit your home base, choose us as your affiliate.  Might as well do it.  The Open WODs (when released) will be our WOD most likely the morning after the release.  Get ready for fun!  No, it’s not mandatory to register, but why not take a shot?  What do you have to lose?

Olympic Lifting:

Snatch
5×1 Heavy for the day
Clean and Jerk
5×1 Heavy for the day

Post highest successful weight for both to Comments

Spend no more than 15 minutes completing 5 Snatches and no more than 15 minutes completing 5 C&Js.  Go heavy, but keep yourself in the time caps.

Strength:

Pause Front Squat*
4×3

Add weight each set

Post highest successful weight to Comments

*5 second pause at the bottom of each rep

WOD:

Team DT

Teams of Two*

5 Rounds For Time:

24 Deadlifts (155/110)
18 Hang Power Cleans (155/110)
12 Push Jerk (155/110)

*One person working at a time

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.