WOD

EMOM 10min:

Clean 2sec Pause/ 2 Inches off the Floor: Start at:75% of C&J 1RM
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Hang Power Clean-8(95#-M/65#-W)
Thruster-8
Front Racked Lunge-8(4/4)
T2B-8
200M Run

AMRAP-14min:
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WOD

15 Min To Find a 1RM on:

Power Snatch & Power Clean
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Double Under-30
Wall Ball-15(20#/14#-10ft)
Ground to Overhead Ladder*-7

x5 Rounds For Time:
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*Ladder up each round with the following weights;
Men: 95#-115#-135#-155#-165#
Women: 65#-75#-95#-105#-115#

Getting ready for 16.1. #crossfitopen2016 #16.1 #crossfitseguin #CrossFit

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Feb 26, 2016 at 1:33pm PST

WOD

Weightlifting Program Posted in the Red Room:
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Stone Over Shoulder-4
Yoke Walk-100ft(50/50)
1 Arm DB Ground to Overhead-5L/5R

x5 Rounds:
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Conditioning:

"Morrison"

Wall Ball
Box Jump
Swing(A)

50-40-30-20-10 Reps of Each For Time:
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Rowing:

600M Row
DB Hang Squat Clean-15
Hand Release Push Up-30

x4 Rounds:
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Friday Open Gym: 8:30am-11am & 4pm-8pm. Choose from different WODs, SWODs and Training Programs. Strongman, Weightlifting, Skill Work, Conditioning and More. 

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WOD

Back Squat: 1RM
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Double Under-50
600M Run
Double Under-50
Clean and Jerk-30(135#-M/95#-W)
Double Under-50
Muscle Up-20

AMRAP-14min:
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