Tuesday 2/27/18

CrossFit 2018 OPEN starts this Thursday!
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm 17.2 Live announcement watch
6:30pm – 7:30pm CF Class

Weightlifting

Linear Progression Week2 – On the 30 minute running clock, Warm up the weights up to the first working set, then Perform 1A,1B,1C and 1D in the order

1A: 1 Arm DB Snatch (4×10 DB Snatches alternate arm 50/35)

1B: Deadlift (8-8-8-8(@ WK1 Topset + 5lbs))

For Back squats and Deadlifts,
If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set

For examples,

If your Top set is 210#
Week 1 8-8-8-8 will be

160-170-190-210

If your Top set is 150#
Week1 8-8-8-8 will be
120-130-140-150

1C: Ab mat sit-ups  (4x 16 Ab mat sit-ups)

1D: 90 Second Rest (4x 90second rest)

Metcon

Metcon (Time)

For time,
800m Run
30 Snatches
800m Run

Post time and Load(in the comment) for the score

(15min)
Choose weight you can finish 30 reps of Power Snatches in 5 minutes

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