04 Mar WOD- Saturday, March 4

Posted at 22:10h in WOD by

Week two of the CrossFit Games Open!
Saturdays’ Schedule Feb 27-March 27th

    9am Lite N Tite
    9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time.
    11:30am Olympic Lifting

WOD: CrossFit Games Open 16.2

    Rx:
    4 min Cap
    T2B 25
    DU 50
    Squat Clean 15/13/11/9/7
    (increasing weight each time)

    See WOD details here.

9am Lite N Tite
WOD:

    “DB Air AirForce”
    30 DB Thrusters
    30 DB Swings (2 arm)
    30 DB Push Press
    30 DB BOR
    30 DB FS
    4 burpee EMOM
    START WITH BURPEES!

Strength:

    Alternating Tabata (8 rounds of each)
    Hollow Rocks
    Superman

11:30 am Clean Break Barbell Club– (Open to Unlimited Memberships)

    Back Squat 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
    High Block SN Pull + SN 70%x2(1+1)x2, 75%x2(1+1)x2
    High Block CN Pull + CN 70%x2(1+1)x2, 75%x2(1+1)x2
    CN DL to knee + CN Pull 85%x3+1×3
    Hanging Leg Raises AHAPx10x3
    Dips AHAPx10x3

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