Thought of the Week
2 down, 3 to go…
Another great effort from all of you on Friday. It’s two down and three to go!
Keep yourselves fit and healthy and stay the course. A lot of people enter The Open but it’s only a small percentage that actually complete all five workouts and finish it.
A couple of points to help us all through the remaining weeks:
– for those of you hitting Open Wods on the Friday morning, please take a look at the CrossFit Games page and know what the workout is and what the standards are
– on Friday mornings please be at the gym and commence warming up at 6:30am (jump on a bike/rower/ski erg)
– eat and hydrate well (always) but particularly post workout.
– recover, stretch, mobilise and sleep!
Keep on keeping on mofos!
In case you missed it, here is the revised timetable during The Open.
Mondays – Weightlifting
Tuesdays – Classic CrossFit
Wednesdays – Classic CrossFit
Thursdays – Mobility and Recovery
Fridays – The Open
Saturdays – Partner workouts
Monday 7th March
(a) Hang Clean + Jerk – 8×2+1 75-85%
(b) Front Squats (cleaned in) – 5×3
Tuesday 8th March
4rds EMOM – shoulder maker!
1. 12 Thrusters 42.5/30
2. 10-15 HSPUs
3. 10 Push Press 42.5/30
4. 15 Wall Balls
Wednesday 9th March
2 x 15 min AMRAPs, 5 min rest between
a) 50 cal ride or row / 25 Box Jumps / 25 Burpees
b) 50 cal ski or run / 25 Kettlebell Swings / 25 Burpees
Thursday 10th March
Gymnastics, Skills & Mobility
Mobility and Restoration
Friday 11th March
Open Workout 16.3
Bring your game face and smash it!!!
Saturday 12 March
“I go: You go!”
Super Saturday partner workout