*Friday Nights CrossFit Open Schedule – Click Here

WOD:

1) Strict Press: 1-1-1-1-1-1-1

Use this as an opportunity to build up to a heavy single for today. This heavy single could be a PR, Match, or below. Whatever your heaviest weight is for today, make sure you have 6 other singles within 85% of that lift.

2) For Max Reps:

2 minutes to establish:

Max Unbroken Set of Hang Power Cleans 185/123

2 minute AMRAP:

Burpee Pull-ups

2 minutes to establish:

Max Unbroken Set Power Clean 185/123

2 minute AMRAP:

Burpee Box Jumps 24/20

2 minutes to establish:

Max Unbroken Set of Hang Power Cleans 185/123

2 minute AMRAP:

Burpees

Extra Work:

3) Muscle-ups: 10 minutes EMOTM

Pick a rep range that you can maintain for all 10 minutes

4) L-Sit: Reverse Tabatta – 8 x 10:20

Use Paralettes. 8 Cycles of 10 seconds of Work and 20 seconds of Rest

For results post weight of all sets of Strict Press, and total reps plus individual reps for each section of the Met-con along with any scaling used. For Extra Work post reps and thoughts.

Post Results/Thoughts To Comments

Get yourselves ready…the first Open Workout is released tonight, live at 8 PM, with a live throwdown of 2 Games athletes completing the workout. Make sure to tune in.