WOD 3/27/17

TODAY IS THE OFFICIAL
LAST DAY OF THE
2017 CROSSFIT OPEN

MAKE SURE YOU SUBMIT YOUR SCORES BEFORE 8PM

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This is a transition week in programming, starting
this week it will be beneficial for you to start tracking your progress on lifts and WODs. You can do this by writing them in a notebook or journal or simply downloading an app such as SugarWOD. It has a community aspect you can set up, request friends, etc or MyWOD. Either way track your progress and you'll see better results.
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PreClass Work:
Foam Roll - Quads, Calves, Lats
Stretch - Knee to Wall, Couch, 
WarmUp1

0:00-5:00
Whiteboard Discussion + Demo

5:00-15:00
Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Push Press
*10min build to 50% of Clean Weight

15:00-30:00
Front Squat 5RM
*15min to 5RM

30:00-42:00
Strict Weighted Pullup 1RM
*12min to 1RM

42:00-50:00
8min AMRAP
10 Hang Power Cleans
20 HR Pushups

Active Recovery
10min Z1 Run, Bike, Row

RX+ (135/95)
RX (115/75)
Scaled (95/65)