Great Job to everyone who took part in the CrossFit Opens 16.1 WOD! Don’t forget to go to games.crossfit.com and enter your score before 5:00pm.
A big thank you to Kill Cliff for providing use with essentials needed to recover after such an intense workout, it was much appreciated by all.
Recover Today. Crush It Tomorrow. Premium Recovery Drink. By Kill Cliff
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Hips/Shoulders
Strength
EMOM for 10min, climbing in weight if appropriate
Power Snatch + Squat Snatch
30 Double-Unders
20 Deadlifts 135/95 lbs
10 Front Squats 135/95 lbs
1. Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%
2. Gymnastics Pulling
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
3. Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders