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

The Open is Here!

March 06, 2013

***REMINDER*** 6:30pm on Wednesday night we will test, about it practice and even perform the Open WOD.  If you are participating, please come prepared to discuss the movements, judge and perform the WOD if you like.

During the Open on Wednesdays, we will be following a simple shoulder press progression.  We will work to a heavy 3 of this lift every week for 5 weeks, finally shooting for a 1 rep max in the 6th week.  START THIS LIFT CONSERVATIVE.  The goal is to add 5 pounds every week – that’s a 2.5 on each side.  We rarely do this lift at CFO, so it’s about time (we usually Push Press of Jerk, focusing on speed).  When the shoulder press goes, it goes.

Just an observation – The squatting on Tuesday looked GREAT. You guys were hitting depth, moving the bar fast. We expect see to some big number coming!

Workout of the Day

Strength

Shoulder Press

Build to a heavy set of 3.

Metcon

“Jackie”

Row 1000m

50 Thrusters 45#

30 Pullups

This is a classic CrossFit “tester.”  We only have 3 rowers, so we will do this in waves.

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