2/9/15 Happy Birthday Siera!!!

Welcome new member to CFS...Holly!!

Welcome new member to CFS…Holly!!

Happy Birthday Siera from your CFS FAMILY!!!

Happy Birthday Siera from your CFS FAMILY!!!

SWOD:

Establish a 1 Rep Max Bear Complex (15 minutes)

-Power Clean

-Front Squat

-Push Jerk

-Back Squat

***Athlete will begin by doing 1 rep of each movement in sequence using the same weight. Repeat this sequence adding weight each time. Your 1 rep max “bear complex” will be the heaviest weight you can complete the sequence with. 

***Focus on perfect technique with light weight during your warm up for this WOD. Athletes should have a really good feel for the lifts BEFORE beginning your efforts of increasing weight.

WOD:

21-15-9

Power Clean (95/65)

Thrusters (95/65)

Push Jerk (95/65)

Back Squat (95/65)

Burpees

***Weight should feel light for your ability. If you are unable to do at least 10 reps of the exercise unbroken, then the weight is too heavy!!

WHY TRY THE OPEN?

“For me, it’s not about comparing myself to anyone else,” she said. “It was more of a reward. It was like, ‘I’m here, so I win.’”

http://games.crossfit.com/article/reason-try

 

 

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