For those of us participating in the Crossfit Open HQ released an update this weekend on the status of some of the IT issues they've experienced. They're going to take this week to get the registration & team issues resolved and the next workout will drop next Tuesday. If you're terrible at double-unders this is good news as it gives you another week to work on them and re-do the snatch/double under WOD if you want.
This is the last week of our current strength cycle and then we'll cycle on to two new movements. Today you should be 3-repping your old 1RM if you've been consistent!
21/March/2011 Monday WOD
Deadlift 10, 10 at 60% of 1RM
Deadlift 3, 3, 3 @ 100% of old 1RM
then - Every minute on the minute for 10 minutes do :40 sec of work:
7 Dumbell Thrusters, 3 Dumbbell push press, and as many burpees as you can do in the remainder of the 40secs. Your score is the total number of burpees you do.
Rx - 30/20
GamesLab: See comments
GamesLab:
Run 4 x 200m fast. Work on foot speed and turnover. Then:
3x: 20 pushups, 10 Ring Dips, 5 HSPU's, :30sec knees to elbow hold.
1x: 50 Situps, 50 Hip Extensions.
Do the same 10 minute WOD as everybody else today and post your burpee score on the whiteboard. But 5 min after completing WOD complete this couplet:
21, 15, 9 - Calories Rowed/AirSquats
PM: Do 40Min of 70% work divided into any two modalities - run, swim, bike, row, etc.
Posted by: Damon - Wasatch | March 20, 2011 at 04:19 PM
Good because I just got my butt kicked by my bother by 1.5 rounds. Good job to everyone who did this WOD this weekend!
Posted by: Nate S. | March 20, 2011 at 06:21 PM
Check out the games website! Go Tiffany!
Posted by: Mike H. | March 21, 2011 at 04:13 PM