DOUBLE UNDER CLINIC with Coach Caitlin
Wednesday, Feb. 7th, 630 – 8pm, $20
Our theme for the 2018 Crossfit Open is “The Hungry Games”
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Jan 29 – Feb 4, 2018
Monday January 29, 2018
Supersets
Front Squat
5-5-5-5-5
Max set unbroken strict pull ups
then,
4 RFT:
15 Back squats
15 Push Presses
Men: 115lbs
Women: 80lbs
Tuesday
Split Jerk (from the rack)
2-2-2-2-2
then,
On a 15min clock:
2 Burpees, 2 Pwr Cleans, 20 DUs
4 Burpees, 4 Pwr Cleans, 40 DUs
6 Burpees, 6 Pwr Cleans, 60 DUs
8 Burpees, 8 Pwr Cleans, 80 DUs
10 Burpees, 10 Pwr Cleans, 100 DUs
AMRAP Double unders in remaining time!
Men: 135lbs
Women: 95lbs
Wednesday
Crossfit Open WOD 12.3
18min AMRAP Rx
15 Box jumps 24/20″
12 Push presses 115/75lbs
9 TTBs
– OR-
18min AMRAP Scaled
15 Box jumps 20/16″
12 Push presses 65/45lbs
9 Hanging knee raises
Thursday
Close Grip Bench Press
2-2-2-2-2
then,
4 Rounds for reps, starting every 3min:
30 Alt DB Snatches 50/35lbs
Ring Dips in the remaining time
*Athletes will begin doing DB snatches at 0:00, 3:00, 6:00 and 9:00, but only the Dip reps will be counted towards the score.
Friday
1” 2 count, Pause Dead lift
3 @ 7
3 @ 8
3 @ 9
then,
Dead Lift
5 @ 60%
5 @ 70%
5 @ 80%
*High focus on breaking the bar from the floor while maintaining posture, and then applying that to speedier pulls during the percentage work.
then,
Teams of 3
2mile Relay Run for time:
*Each person can run no more than 200m at a time.
Saturday
For time:
1000m Row
then,
4 Rounds
50 DUs
30 Alt Pistols
10 Plate Burpees 45/25lbs
Sunday
7min HS walk for max meters (practice)
then,
15min AMRAP
200ft Bear crawl
10 CTB Pull ups
200ft Bear crawl
10 BB Push presses 95/65lbs