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February 16, 2015

It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Strength

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station.

WOD

For time

400M Run
50 Air Squats
30 Hang Power Cleans 135/95lbs
50 Air Squats
400M Run

Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout.  Use a load that isn’t so heavy you will have to do single cleans the whole time but if you scale and go unbroken you may have gone a little too light.

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