Thursday March 7th, 2013

Ok so the Open workout has been released. http://games.crossfit.com/
Take a look at it and the standards and then you can watch a quick strategy video below.  The strategy recommendations are for our athletes at Crossfit Binghamton.  It's broken into a handful of groups ranging from "I can not snatch barbell 2 (135#/75#) all the way to I can definitely snatch barbell 3.






SDV 1363 from pat skinner on Vimeo.

Some light snatch practice working up for ~ 10 minutes, noting maximal.

5 sets:
Row 30s @ 90%
Row 30s @ 50%

rest 2 minutes

5 sets:
ball slams 30s
rest 30s

rest 2 minutes

5 sets:
Airdyne 30s @ 90%
Airdyne 30s @ 50%



Those not doing the Open WOD with us Friday will take that on tonight.