Today's Workout

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Lucas is ready for the last week of the Open… are you?

The programming here at BCF keeps expanding every month it seems.  Due to popular demand, I have decided to start writing what I will call the “Competitor’s Add-On” for each day of the week.  These will be posted in this blog as well starting April 1.  This is intended to be completed in Open Gym times in addition to the normal programming for individuals looking to work on more complex movements and lifts on a regular basis.  For anyone looking to compete in the RX division of most CrossFit competitions or to possibly make the CrossFit Games Regionals and beyond, these workouts will be designed for you.  Examples of this would be more focused time and attention on olympic lifts, rope climbing, handstand walks, GHD movements, much heavier weights during met-cons, and anything else you’d be more likely to see in a competition.

This will not affect the standard programming that is written for our normal classes.  Our standard classes will continue to focus on the main approach of CrossFit:  Constantly varied functional movements executed at high intensity.  This will continue to include weighted movements (olympic lifts, power lifts, kettlebells, wall balls, etc.), gymnastic movements (pull-ups, push-ups, sit-ups, toes-to-bar, muscle-ups, etc.), and monostructural movements (running, rowing, etc.).

This new change only affects you if you were looking to add more to your daily/weekly routine than what has already been offered.  There are open gyms Monday-Thursday from 6:30-8 P.M., Friday from 5-6 P.M., and Tuesday from 5:30-7 A.M.

Today’s Workout: 

Jerk Strength Cycle (from the racks) -

3 @ 65%, 3 @ 70%, 3 @ 75%,2 @ 80%, 2 @ 90% of your 1 Rep Max Jerk

then

Open WOD 15.5

Rx’d

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Join us tonight at 6 for the final CrossFit Games Open WOD.  We will celebrate by having a potluck dinner supplied by all of us.  So far we have pulled pork, elk chili, vegetables, meat stuff, sweet stuff, beer, more beer, gourmet wieners, chips/guac/salsa, and you are encouraged to improve the spread yourself as well.

Posted under: Workout of the Day

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