WOD

The CrossFit OPEN week 3 is released Thur night. Each Friday through March we will be doing “Friday Night Lights” at SDA. 4pm class will be cancelled for set-up, and then we will run the OPEN WORKOUTS from 5-730pm on Fridays. There will be heat times listed on the board, and you will sign up for a heat time-slot and a judge. Even if you are not registered for the OPEN, you can still come do the workout between 5 and 7:30.

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A. Alternate Movements x 5 sets each:
Goal to use same weight for both movements

Bench Press x 4-6 reps (same load all working sets)
Rest 1-2 min
Bent-over BB Rows x 6-8 reps (same load all working sets)
Rest 1-2 min

B. AMRAP 20 minutes
(note mandatory rest at end of each round)
This means you should work harder and “earn” the rest

10 Pull-ups (ADV CTB)
10 Push-ups (ADV Ring Dips)
25 Double-unders (scale as 50 singles)
3 Power Cleans (110/70, ADV 155/100)
3 Hang Squat Cleans
3 Shoulder to overhead
Rest 2 minutes exactly

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STRONG PROGRAM

A. Bench Press – 5 x 3
***Two progressive sets then 5×3 at the same weight
***Increase weight following week when you make all 5×3 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 6-9 rep range
(with the same weight for all sets)

Deadlifts x 6-9 reps
Rest 1-2 min
One-Arm Strict DB Press x 6-9 reps per arm
Rest 1-2 min

C. AMRAP 8 min:
Same barbell for all both movements

10 Push-ups
8 RDL
6 Front Squats
4 Thrusters

Address:

1019 Garnet Ave
San Diego, CA 92109

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