The 2012 CrossFit Games Open starts this week! You don’t have to be a CF Firebreather to compete. We will be doing the workouts every week at CFD! Register here and choose CFD as your home Affiliate and Team
The first CF Open WOD IS 7 MIN AMRAP: BURPEES! We will be doing this week’s WOD on Sunday from 10-12. Any workouts done at CFD need to be validated by a Coach before we will validate it on the Games site.
WOD for Friday 022412 — Click Here For Today’s Schedule
21-15-9 Reps For Time:
Post Power Snatch Loads and Workout Time to Comments
For the strength segment today, work up to a heavy set of 3 Power Snatches. Work from the position in which you’re the most comfortable. If your form sucks go to the previous position and/or lighten the load.
For the conditioning workout, scale Deadlift load to around 60% 1RM. Run 400m after each set of Deadlifts…a total of 3 Rounds.
There is NO Open Gym tonight at 7pm!
Coach B on the Power Snatch!