Friday 011516

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This marks the final day of the first four week wave of our Open prep loading cycle. Next week will do a brief de-load, then we’ll load the last few weeks before de-loading the final week before the Open. Next week I’ll post & answer any questions you may have about the Open. When you should schedule the wods and – if necessary – retests. TVC will host ‘Friday Night Lights’ so be ready for that and start letting your friends & family know. I cannot believe how close the season is – I guess I should sleep now.

BB WORK:
1) 10 min. to work to a 1RM Power Clean & Jerk (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.

STRENGTH:
Deadlift – 5×1 @70%, 4×1 @75%, 3×1 @80%
*Form Focus and 1st pull

METCON A:
‘CrossFit Games Open 13.4’
3-6-9-12-15-18-21-24-etc…in a 7 min AMRAP of:
Clean and Jerk (135/95)
Toes-To-Bar

METCON B:
12 min AMRAP:
24 Alt. KB Snatch + OH lunge (53/35)
200m Run

INTERVAL WORK:
3 Rounds:
2 Rope Climbs
10 Power Cleans (205/125)
2 Rope Climbs
*2 min Rest

Endurance Work:
2k Row

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