Open starts today – Thu 2.22.18

 In W.O.D.

The Open starts today.  We are posting it for the WOD tomorrow.  Because it comes out after 5 pm, the blog will initially be posted with a link to the games.crossfit.com so you can view the workout.  When I get home from work, I will update the blog post with the WOD later Thursday evening.

Strength/Skill: Work on Power Snatch/Muscle Up

Conditioning: Complete for QUALITY for 20 minutes of:
5 snatches
3 muscle-ups

Men: 95 lb.
Women: 65 lb


Related:
• The Power Snatch
• The Muscle-Up

Scaling
The Open starts today, and we are programming the WOD tomorrow.  So choose use this day as a skill development over Intensity.  Snatch a weight that allows you to complete all 5 reps with great form. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups

Men: 45 lb.
Women: 35 lb.


The CrossFit Open begins Thursday, Feb 22, 2018.  Ask your coach if the Open is something for you (hint:  It is, we program it as the gym WOD already).  Register HERE

Jared notified us that the team name is the same as last years (CF Vacaville North). Those that have already signed up for the open, Jared has added to the team. If those individuals don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women).

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