3days till the CrossFit Open 2018! -SIGN UP NOW
*It is not a competitive race, it is a fitness party every friday!
*You don’t have to be “ready”! – There is a scale down division and also ages divisions.
*It is all about finding your spot among 400.000 athletes , challenge yourself , having fun with the community!
LEVEL 2 + LEVEL 1
Part a . -14min
3 rounds for total reps
40”work / 20’’rest ,then move to the next station
b.Burpees box jump overs
c.Db Snatches L2: 22,5/15 scaled: 15-17.5/10-12.5 L1:10-15/7.5-12.5kg
***dont drop the dumbbells!!!
d.Wall ball 11/9 , 9/6 , 6/4
6min transition time
Mixed levels partner wod
Amrap in 12min
5 Deadlift each L2:110/75 rx:85/60-70 , L1:50-70/25-40kg
10 Double db power cleans,each @ L2: 22,5/15 scaled: 15-17.5/10-12.5 L1:10-15/7.5-12.5kg
***Mechanics first, then intensity. -Maintain perfect lower back position!
15 PullUps each @rx plus:c2b , L1: 10 kipping pull-ups each