Warm-up: 1 Minute of jump rope 3 Rounds: 6 Kettlebell swings 6 Floor levers 6, 1 arm KBS (3/arm) 6 Slow butterfly sit ups Workout: Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21. Post time to comments. Powerlifting: A. Squat Clean. Split Jerk, 1.1.1.1.1. x 3 sets; Rest 7:00 B. Back Squat, 70% 1RM; 5 x 8 @21×1; Rest 2:00 C1. Reverse Hypers 3 x 8-10 HEAVY reps; Rest 1:00 C2. Glute Ham Raises 3 x 12-15; Rest 1:00 “Quick Fixes to Improve Rowing” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] QOD: What are you looking to get out of competing in this year’s “CrossFit Open”? What are your goals and what do you hope to achieve?
