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February 17, 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.

Skill

EMOM for 10 Minutes
[Odd]:30 Seconds L-Sit on Parallettes  or Seated Leg Raise
[Even]:30 Seconds Alternating Pistols or High Box Step ups

Using the same plan as the workout yesterday you’ll have 5 rounds at each station working for 30 seconds.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up the time into small chunks.  Pistols require a great deal of mobility and strength so if they are not happening today work the movement on a high box that gets you hip crease below parallel.

WOD

AMRAP in 15 Minutes
30 Sit-Ups
20 Alternating Dumbbell Snatch 45/30lbs
10 Burpee Box Jumps 24/20″

Workout notes:  The dumbbell snatches should be taken from the floor for each rep. You can transition any way that you like and remember that it’s fine to guide the dumbbell down with your opposite hand. You’ll end up performing a lot of reps so protect your low back with every rep!

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