8 days left til the 2015 Open!

Video courtesy of CrossFit®

Olympic Lifting:

Clean and Split Jerk
5×1 –  Heavy, but not to max

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Strength:

A) Clean Pull
      -5×2 @ 100% of weight used above
B) Front Squats
      -5×1 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 2 Clean Pulls, rest 60 seconds, then perform 1 Front Squat, then rest 60 seconds. Repeat until all sets are complete

WOD:

Farmer carry work:

Spend 20 min doing 50 ft walks. 

Use barbells and go As Heavy As Possible. 

Rest as needed between rounds.

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Video courtesy of Billy Richards.  Find the exact middle of the bar to keep balance.  Keep your core tight, shoulders back as you stand straight, and MOVE!!!