1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Open Prep begins…

January 29, 2013

The CrossFit Games Open is just over a month away.  Over the next 6 weeks, recipe I’ll be adding in some the previous the Open WODs to the programming.  Generally, viagra sale we’ll hit 1 or 2 of these a week until the Open hits.

If you are considering competing, generic I would not recommend scaling at all, and if you can, have a friend judge you.  Even if you are not considering competing, I would recommend doing these WODs as close to prescribed as possible – you may surprise yourself.

Take today’s WOD for example: double unders and snatching.  Even if you only have 1 DU, I would recommend doing 1 at a time and getting to the snatches.  The snatch weight is light enough that most athletes can get 75/55 over head, even if that means clean and jerking the weight (the scoring allowed for this variation – I would prefer you snatch, though).  If 75/55 is your best left, STILL I would recommend doing the DU, and getting as many snatches as you can at the prescribed weight.

Scale every other WOD during the week and we’ll get your conditioning dialed in.  But these WODs can be an excellent way to see how fit you are.

IMG_5334Emmaline swings away

Workout of the Day

Strength

Snatch/Hang Squat Snatch/Overhead Squat

Build to a heavy set of this complex in 20 minutes.  Work on perfect positioning.  If there is ANY press out, lower the weight until you are receiving in a good catch position.

 

Met con

Open WOD 11.1

AMRAP 10

30 Doubleunders

15 Snatch 75/55

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text