Saturday WOD – 020417

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THE WCCF INTRAMURAL OPEN
With 3 weeks until the OPEN, we are going to be having mini skill sessions to help you all with those skills that you are dreading seeing come up during one of the 5 workouts! For the next 3 Saturdays, the first half of class will focus on a different SKILL we expect to see in the Open.

2/4 – Double Unders
2/11 – HSPU
2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness

1. CF Open Prep: Double Unders

2. With a Partner, 4 Rounds for time:
30 DB Thrusters 35/20
20 Straight Leg Raises

Fitness
1. CF Open Prep: Double Unders

2. With a Partner, 4 Rounds for time:
30 DB Thrusters 50/35
20 Toes to Bar

Performance
GYMNASTICS
Conditioning:
30 sec work / 30 sec rest x 2 rounds (go down the list from one exercise to the next, and then back to the top and repeat) **Set up stations before starting.
Legless Rope Climb – max reps
L-Sit Holds – 30 sec hold
Ball Push Ups – max reps
Ring Support Hold – 30 sec
Broad Jumps – max reps
Wall Walks – max reps
Hollow Rocks – max reps

WL
1. Snatch – 2@60%, 2@65%, 2@70%, 75%, 80%, 85%

2. Clean & Jerk – 2@60%, 2@65%, 2@70%, 75%, 80%, 85%

METCON
With a Partner, 4 Rounds for time:
40 DB Thrusters 50/35
30 Toes to Bar