11 October 2019

FRIDAY 191011

Today is the first WOD of the 2019 CrossFit Open! Registered athletes can either perform todays programmed session or tackle 19.1.

Hang Squat Clean, 5,3,1,1,1 Repetitions (achieve a 1RM)

Rest as needed then,

For Time,

Hang Squat Clean, 50 Repetitions (55lb. / 35lb.)
30 Strict Shoulder Press (same barbell & load)
Hang Squat Clean, 50 Repetitions (same barbell & load)

Rest as needed then,

“Practice” One Arm Overhead Walking Lunge, 50 feet (Use “lane” inside HQ)

Note: Today’s session is a slightly modified “old school” CrossFit HQ Level I challenge workout which was historically done with a medicine ball. After finding your 1RM load on the Hang Squat Clean, there is a 10:00 time cap on the metabolic component. Athletes can pick their weight on the overhead walking lunge. The “lane” is from the  doorway to the whiteboard which is 25 feet.

IMG 8369 e1570742191751

Nice tempo, Adrian!

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Friday Special Programs 

CrossFit Strength *& Olympic Lifting (8:00AM – 9:00AM)

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