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130304 Day 1

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Welcome to Week 1 of The Open!

The Open is Upon Us

 

Day 1
WOD 130304

3 rounds of:
2:00 – 5 kb swings + 200m run + max effort hrb
1:00 – rest

rest to 10:00…

AMRAP in 10:00 of:
squat clean thrusters
-> 5 box jump up & over – 24"/20" EMOM, starting at minute zero <-

L1 – 95/65
L2 – 115/85
SK – 155/105

 

Scott FB

 
Netcong-20130304-3.4.13

 

 

 

crossfit.com

 

0 thoughts on “130304 Day 1”

  1. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  2. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  3. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  4. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  5. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  6. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  7. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  8. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  9. Rufino

    This week marks 6 months for me at the shed; thank you coaches and fellow shed heads for teaching, training and pushing me. Looking back 6 months my personal progress has been outstanding. My future is uncertain, but the foundation I have been provided I am certain that I can do great things. Thank you for everything

  10. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  11. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  12. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  13. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  14. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  15. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  16. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  17. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  18. J9

    The RUN is back!
    Today’s metcon is the FUN FEST type of WOD that you will see in The Open.
    Train SMART this week!
    My guess is that you will see the following make an appearance in this year’s Open:
    box (or burpee box) jump overs
    kb swings
    hspu
    front squats

  28. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  29. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  30. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  31. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  32. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  33. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  34. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  35. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

  36. cpj

    here’s my guesses for Open movements:
    kb swings
    sdhp
    the snatch will appear in a WOD, not in heavy ladder form.
    the heavy lift will be clean to overhead.
    and perhaps the double unders and muscle-ups will be replaced by something like box jump overs and pistols??

Leave a Comment

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