The first workout for the 2018 has been announced. It is a 20 minute triplet that includes rowing. This is going to be a bit of a nightmare for classes since we only have 6 rowers. The workout will be programmed as the gym workout on Monday, but if you are a regular at one of our really big classes, like 5:45 am, and 4:30 or 5:30 pm it may be a good idea to try and do the workout either Friday or Saturday. If you choose to do the workout early, make sure you have a judge and you read all the rules for the workout. Talk to a coach if you have questions. You can read info about the workout here: https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf
Today we will do some skill workout in an EMOM to prepare for the Open workout on Monday. We will focus on a new movement to the open the dumbbell hang clean and jerk and the toe to bar.
A) EMOM for 10 Minutes
Odd: 8 Toe to Bar
Even: 10 DB Hang Clean and Jerk (5 each arm) 50/35
B) AMRAP in 5 Minutes of:
7 Deadlift 135/95
5 Shoulder to Overhead 135/95