Friday 140124

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Strength

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Press

3 x 8 @ 60% 1RM

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WOD

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CrossFit Open WOD 12.2:

Complete as many reps as possible in 12:00 of:

30 Snatch, 75#/45#

30 Snatch, 135#/75#

30 Snatch, 165#/100#

As many reps as possible in remaining time, 210#/120#

For this WOD the original time cap was 10:00. Today you have 12:00. If you did this WOD in 2012, make note of where you are at the 10:00 mark to see how you compare to 2 years ago.

Also, as was the case during the Open, you can power or squat the snatch.

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Deena rocking some single arm KB work!

Very shortly, if not right now, there will be a button with the CFEv Barbell Club logo on the sidebar to your left. If you click on it, it’s going to take you to our new strength programming. We’re going to post each week’s template on Sunday nights so you can see the entire week. It will be written as a Monday – Tuesday – Thursday – Friday schedule but can really be done any day of the week depending on your schedule. The reason we’re doing this is that we have a lot of folks taking advantage of Open Gym times, but we’ve heard from some that they’re not sure what strength work to do, as well as concerns that what they do on Tuesday might come back to bite them on Wednesday when they come in for the daily strength and WOD.

The strength work we post is designed in conjunction with the daily strength and WODs done during the normal workouts. As part of this strength programming, you’re going to see some percentage work, some linear work, oly work including complexes, as well as accessory work. Some work will have a specific number of reps with a time cap, other work will have detailed sets and reps. Some will give you the percentage of 1RM to work at, some will give more generic descriptions like light, moderate, and heavy. It will be designed so that you can finish it all within 1 hour.

As we get into it and receive your feedback, we will definitely make changes and implement new things. As with anything, if you plan on adding this strength work in addition to your daily WODs, be smart about the volume of work you’re doing and how you feel each day. This is designed to be supplemental work. If you have to decide where to focus, in most instances it should be the daily WODs. Make sure you’re listening to your body and recovering appropriately. As with anything we do, this is only a starting point and it will develop over time. In order to get better, we need your feedback. Please let us know if you implement the strength work, and keep us posted on how it’s going for you. We hope you find it useful!

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