1. Strict Press Biathlon 800m Run 21 Unbroken* Strict Press, 95/65 800m Run 18 Unbroken* Strict Press, 95/65 800m Run 15 Unbroken* Strict Press, 95/65 *200m Run penalty must be completed any time the strict press is broken.

1. Squat 5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly. 2. “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall Balls

With a partner, one person working at a time.  Break up however you’d like. “Eva” 5 RFT: 800m Run 30 KBS, 2pood/1.5pood 30 Pull ups

WOD “Double Grace” 60 Clean and Jerks, 135/95 POSTWOD 120 situps (not for time)

Rest Day The following are the training ideas of Ben Bergeron for athletes competing in the Crossfit Open.   Metcon – The Open is first and foremost a test of work capacity.  How much work can you do in a given time.  100% of the events that have come up over the past three years have been a […]