The crossfit Open starts this Friday!

Monday
Power Snatch x 5 x 5 – touch and go
Every 2 minutes.
WOD
8 min amrap
Toes to bar 12
Clean 9
Press 6
RX 40kg
RX +50kg
Tuesday 
Over head squats 5 x 5
WOD
Pairs WOD:
Open workout 14.5
21-18-15-12-9-3
Thrusters
Barbell burpees
RX 45/30kg
Sc 30/20kg
Wednesday
Hollow body & alligators
Box holds & dips
Ring holds and dips
Our final week of butterfly skills
WOD
100 Press ups for time
Every time you break
10 Box jumps
RX+ = 80 HSPU

Thursday
Jerk Skills – 10 mins coaching the position & movement during warm up.
10 mins
Build to heavy 1 rm jerk from Rack.
WOD 4 rounds
9 Chest to bar pull ups
5 Power Snatch
25 Double unders
Friday
5 x 3 Snatch from high hang pockets
Sntach high pull
Open work out 16.1!!!
Saturday
Every 2 mins for 16 mins:
Full Cleans x 2 – Climbing
WOD
“Wilmot“
Six rounds for time of:
50 Squats
25 Ring dips
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.