General Warm-up #1 Then…, Clean Warm-up Then…, 15 Min Cap 2-Position Clean (Floor/Blw Kn) – 65% x 2sets; 70% x 2sets; 75% x 2sets; 80% x 1set Then…, 12 Min Cap Back Squat – 75% x 6r; 80% x 4r x 4s Then…, JWTH EMOM x 12 Min A1>10 Pistols (Total) A2>5 Burpees B>5 Push Jerks – 70% – 75% (Of Jerk) Then…, Gymnasty Skill Practice Handstand Walk Ring Muscle Ups, etc! Then…, Extra Credit…,
- Row 500m (Sprint) x 3
- Lower Orientation Banded Rotations – 2 x 20E/S
- Higher Orientation Banded Rotations – 2 x 20E/S
- Plank Hold – 4 x :30
- GHR – 4 x 15
- Stretch
Register for the 2016 CrossFit Open http://games.crossfit.com/about-the-games/the-open Today we encourage you to register for the 2016 CrossFit Open. We are going to explain why you should register. First, as of last year, the Open includes both Rx’d and Scaled divisions, so don’t fret if you don’t have Muscle-Ups yet. Second, registering for the Open is good for the whole CFG community. We usually have one of the biggest Open teams in Queens, and we’d love to have an even bigger team this year. Even if you do only one rep for one of the WODs, it won’t bring the team down. The And third, What if you’re not naturally competitive because you were always large for your age and thus a big, slow target in dodgeball? To answer this last question ……….