Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM for 9 min:
1st min – 5 Thruster (60% 1RM)
2nd min – 10 Hallow Rock
3rd min – 30 DU’s
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Score = Loading
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*Those testing on the Open on Friday 40% 1RM Thrusters
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then…
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2) Complete the following for time:
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21-15-9 of:
Box Jump (61 cm/51 cm)
Burpees
Overhead KB Walk – 1 arm (32kg/24kg) – half the distance per side (i.e. 21 m = 10,5 m Left and 10,5 m Right)
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TC = 12 min
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Score = Time/TC plus 1 sec per rep missed
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*Those testing on the Open on Friday do 15-9
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“LITE” WOD
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1) EMOM for 9 min:
1st min – 5 Thruster (60% 1RM)
2nd min – 10 Hallow Rock Crunch
3rd min – 30 Single Jump Rope
.
Score = Load
.
*Those testing on the Open on Friday 40% 1RM Thrusters
.
then…
.
2) Complete the following for time:
.
21-15-9 of:
Step-ups (51 cm/40 cm)
Burpees
Overhead KB Walk – 1 arm (16kg/10kg) – half the distance per side (i.e. 21 m = 10,5 m Left and 10,5 m Right)
.
TC = 12 min
.
Score = Time/TC plus 1 sec per rep missed
.
*Those testing on the Open on Friday do 15-9
.
Featured Image from the video http://games.crossfit.com/video/open-brings-out-best (Image Courtesy of CrossFit, Inc.)