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Monday, 1-4-2016

3
Jan

Monday, 1-4-2016

A few quick things:
1) Happy New Year!  We are starting a new phase of programming this week.  Those planning to participate in the 2016 CrossFit Open should be throwing out the Eggnog and putting your party pants away and focus on 4+ solid workouts per week (ie this is for ALL of you 🙂  The Open begins February 25th and Open prep starts TODAY.
2) We are staring our first ever New Year’s promotion for new members. See below and more info on this soon.
3) GO BRONCOS!!!  1st seed in the AFC bay bayyyy!!!
 
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Workout of the Day
Back Squat
65% x 5
75% x 5
85% x5 +
*The final set is a max effort set at 85% of your working 1RM Back Squat.  
 
then,
 
12min AMRAP
40 Double Unders, 7 Clean & Jerks 135/95
40 Double Unders, 7 Clean & Jerks 155/105
40 Double Unders, 7 Clean & Jerks 175/115
40 Double Unders, 7 Clean & Jerks 195/125
40 Double Unders, 7 Clean & Jerks 215/135
….etc etc increasing weight on the C&J and get as far up the ladder as you can in the 12min time frame.
 
*Scale the number of Double Unders as needed.
*One round = 47 reps
Post your scores to the Whiteboard.

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