https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Click the link above to get signed up for the 2016 CrossFit Opens!

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced

Metcon:
10 Clean & Jerks 135/95
1 Round of Cindy
9 Clean & Jerks
1 Round of Cindy
8 Clean & Jerks
1 Round of Cindy
7 Clean & Jerks
1 Round of Cindy
6 Clean & Jerks
1 Round of Cindy
5 Clean & Jerks
1 Round of Cindy
4 Clean & Jerks
1 Round of Cindy
3 Clean & Jerks
1 Round of Cindy
2 Clean & Jerks
1 Round of Cindy
1 Clean & Jerk
1 Round of Cindy

Elite Competition Class

NOTE: This is a scheduled ‘Back-Off’ week. Keep the volume low and intensity high. Even if you feel good, do not add in more volume.

2016 REGIONAL & OPEN ATHLETES
1. Snatch
3×1 at 90%
2×2 at 80-85%, does not need to be TnG

2. Conditioning
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95