Open workout Fridays with Phil – Fri 1.06.17

 In W.O.D.

The CrossFit Open is only weeks away.  CrossFit Open 2017 registration begins January 12.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!

Strength:  Muscle Clean 2-2-2-2-2

Conditioning: “CrossFit Games Open 11.2″
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts (155/100#)
– 12 Push Ups
– 15 BoxJjumps (24/20”)

*Health: scale as needed


*Optional Strength:  Wendler Week 1 Day 4:
This is the start of the 3rd cycle.  Percentages are off your new TRAINING MAX, which is 5# higher than last training max:
– Power Clean
65% x 3
75% x 3
85% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


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