Friday 1/29/16

Friday 1/29/16

Massive thanks to everyone that came out to see Andy off in proper style! This is how he’ll forever be remembered. #openprepping

Andy Open Prep

“Named must your fear be before banish it you can.” – Yoda

Speaking of which, have you signed up for the Open yet? Every time someone mentions the Open, a bystander pipes up, “I still need to sign up.” Well, we’re waiting….especially for the Ladies. Don’t leave Anna and I hanging. games.crossfit.com Who’s next? 

Still completely unsure what the Open is?? 

Level 3 Test is next Saturday. If you’re contemplating signing up, do it now.

If you have attempted the Level 3 conditioning in a previous test, but didn’t come in under 8:30, well…..<insert wide smile emoji>….You can’t just write that off. So, I guess we’ll see you on February 6th at 10:30 am. ….<insert kissy face emoji>

Hope you’re gearing up because events are ramping up. From the Open, to a nutrition challenge, to comp season, to Murph (seriously, it’ll be here before you know it), be on the lookout for new events being added to the calendar all of the time. 

Rumor has it that our Tribe Leader, Lyndzey, has decided to compete this weekend in an Olympic Weightlifting meet. Sending strong vibes her way. 

Warmup
Dynamic Athletic Movement

Skill
25 Minutes
All Levels

6 x 5
Overhead Squat
Downdog Push-ups

L3/4 – work up to as heavy as possible 
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc 

Conditioning
Levels 2-4
E2MOM 12 Minutes
3 Snatch Grip Deadlift
3 Hang Power Snatch
3 Snatch Drop
3 Back Squat

L4 – 115/85
L3 – 95/65
L2 – 75/55*
*if that weight is too heavy to perform the movements safely, do the KB complex below

Levels 0/1
AMRAP 12 Minutes
S1ingle bell complex (all movements R, then all L)
5 Swing
5 Clean
5 Push Press
5 Squats