Monday 120123

2012 CF Games Open - One Month Away!

For those of you planning on entering the CF Games Open, we have just one more month to prepare. Today we start two-a-day training. This is not recommended for everyone, but only those that have been crossfitting for several months and are ready to take on the additional work. For the next 2 weeks, we will have an additional workout for Open participants two days out of the week, and then the following 2 weeks we will shoot for two-a-days 3 times per week. Due to time restraints, we understand that you may not be able to get in the additional work on the recommended day; however, you are more than welcome to complete it at a later time if necessary. Good luck!

Snatch, 1-rep max

WOD: For time:

12-9-6 rep rounds of:

Muscle-ups

Clean & Jerks, 165#/110#

If you cannot do a muscle-up, perform 2 pull-ups and 2 dips for each muscle-up.

2012 Open participants, rest 10 minutes after completing above, and then perform 3 rounds of the following for time:

10 hang power snatches, 95#/65#

15 Box jumps, 24"/20"