RIOT day tomorrow!! ITS ON!!

How good are you at keeping your form? The way you do anything is the way you do everything! If you haven't already done so, check out Monday's blog!

Next Weeks programming below, and its a chance to get more practise in at the movements that will be rearing there head in the CrossFit Open, no doubt. Next Monday's blog is a guest post by Coach Pedro on why you should do the Open, don't let him down ;)

Don't forget, we'll be doing all the Open Workouts each week on Saturday mornings. Come down, judge, WOD, laugh, have a good time. 2 weeks to go! 

Have a great weekend!

Monday:

Workout of the Day:

A1) Deadlift: 10-6-3-3-6-10
A2) Weighted Chin Ups: 5 x 5

B) 3 Rounds: 20 Front Squats (60/40kg / 50/35kg / 40/27.5kg)
20 KB Swings (32/24kg / 24/16kg / 16/12kg)

Tuesday:

Workout of the Day:

A) 12 minutes for Quality

1-3 Muscle Ups
10 Deficit Push Ups
5 L Sit Pull Ups
2 Wall Walks w/ 5 sec pause
10 Ring Dips

B) In teams of 2, AMRAP 20

Performed as I go, you go (a whole round)

6 Box Jumps (30'/24')
9 Power Cleans (60/40kg / 50/35kg / 40/27.5kg)
12 Toes To Bar
15 Wall Balls

Wednesday:

Workout of the Day:

Every 90 seconds for 12 Rounds

2 Power Snatch
2 BTN Snatch Push Press
2 Overhead Squat

B) 10 Minutes to build up to a heavy 2 rep Squat Snatch

C) 6 Min AMRAP

5 Power Snatches (50/35kg / 40/30kg / 30/20kg)
7 Burpees
10 KB Swings (24/16kg)

Thursday:

Workout of the Day:

A) Behind the Neck Push Press: 3-3-3-3-3

B) 7 Rounds:

5 Squat Cleans (70/50kg / 55/40kg / 45/32.5kg)
10 DB Snatches (20/15kg)

Friday:

Workout of the Day:

A1) Overhead Squat (31X1): 1-1-1-1-1
A2) Weighted Ring Dips: 5 x 5

B) Open Workout 13.2

10 min AMRAP:

5 Shoulder to overhead
10 Deadlift
15 Box Jumps

52kg/35kg RX

Saturday:

Workout of the Day:

35 Minute AMRAP

400m Run
30 Air Squats
20 Pull ups
10 Push Ups
5 Burpees

*Where a weight vest if available

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