Variation of Colorado Open workouts.


1rep max: Clean&Jerk


As many reps in 5 minutes of:
5 deadlifts, 225 lbs (155 lbs)
10 overhead lunges, 24 kg (16 kg


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6:00am: Open gym or Endurance WOD
Endurance WOD:
7 Rounds:
400 meter run
rest 3mins
Maintain your pace within 5secs*
*10 Burpee penalty everytime you break your pace, cash in your burpees at the end.


5:30pm: Olympic lifting class we will be going over the “Jerk”


6:30pm:Advanced/Team

Variation of Colorado Open workout #2&3


2 Minute max meter row
Rest 1 minute
3 Minute Stone ground to shoulder 95/145lbs


30 Minutes of Clean&Jerk technique


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Colorado Open workout #1
2 Rounds for time of:
60 Double unders
40 Wall ball 14/20 10′ target
20 Burpee box jump 12″


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“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*3 attempts at each lift



“Week of” means that everyone that comes into the gym must complete this WOD one day this week. There will be different WODs posted everyday but if you haven’t done “The Total” that’s what your doing on that day.



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We will not be having any classes this weekend because we have people competing in the Colorado Open. If you are not busy please come down and watch Tim M, Steve J, Leah J and Jenna S, competing in what I believe is their first completion. We will have a tent set up, bring a folding chair and come down and cheer them on. Visit the following link for more info http://frontrangecrossfit.com/

There will be no class this Sat(25) or Sun(26) we will be at the Colorado Open.


Back squat @ 80% of 1RM
5 reps on the minute every 2mins for 6mins


Then
100 wall balls 14/20 10ft target
Every time you drop the ball do 10 toes to bar
-15min cut off-


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6:00am:
5K row
Mobility work


5:30pm: Olympic lifting class we will be going over the “Clean”


6:30pm: Advanced/Team

“Barbara”


5 Rounds for time of:
20 Pull ups
30 Push ups
40 Situps
50 Squats


*Rest 3mins between each round.


Post total time to include REST.


Strength WOD: Week 3/Day 2
Shoulder press
5×75%
3×85%
AMRAPx95%
*all precentages based on 90% of your 1 rep max

15mins to find max split jerk


Then:
For time
4 rounds of
250m row
4 rounds of
100m run


Rest equal time to work in between each row/run


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