Main – CrossFit
The Open is now open for registration…and the on line judges course is open as well. If you want to judge at regionals or just improve your judging skills this is well worth $10…follow this link for judges course
https://oc.crossfit.com/
Main WOD
A: Metcon (AMRAP – Reps)
EMOM 6 of
5 OH squats 115/75
5 pull ups
B: Deadlift (5 x 10 ; add 10# ; rest 2 min)
C: Metcon (AMRAP – Reps)
AMRAP 5
Burpee box jumps 24/20
Competition WOD
A: Pull-ups (Weighted 5-3-1 ; build to a max)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 @ 85%
10 OH squats 115/75
15 box jumps 24/20
20 cal row
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 @ 85%
5 wall walks
10 DL 225/155
15 KB swings 53/35
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Press
60%x3
70%x3
80%xAMRAP
60% 3xAMRAP; rest 2-3 minutes
S-B.
Single Arm DB Press
5×20; rest 60 seconds
*all 20 reps on 1 arm before switching sides
S-C.
5 sets: rest 2 minutes
Ring Pull-Ups x Max reps
S-D.
DB External Rotations 5×12 @40X0; rest 60
5-12lbs DB