- Featured Image – Rich Froning has finished first worldwide in the Open three years in a row (2012-2014). His worst finish in that three-year span was 34th in the world on 12.1, seven minutes of burpees (Image & facts courtesy of CrossFit, Inc).
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- Trigger/Warm-up/Mobilise/Activate
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- 1a) Strict C2B Pull-up’s:
- 5-5-5-5-5 (for max load)
- 1b) and 1 x max reps Kipping C2B pull-up’s
- * Rest 120 sec between repeats
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- then…
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- 2) EMOM complete the following for 20 min:
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- Odd minutes – 5 Power Cleans (70 kg / 100 kg – or at 70% of your 1 rep max)
- Even Minutes – Sprint 100 m (2 x 50 m) (record each 100 m time)
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- Score = score out of 50 (power cleans) and Time for 10 x 100 m
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- Cool-down/Trigger Ball/Foam Roll/Stretch