Thursday, 11.16.2017

Warm up & Mobility

Strength:

Front Squat

Take 10 minutes to find a 2 rep max

Metcon:

Crossfit Open workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans, 315 / 205 lb.

      *if an athlete cannot complete a full round in 4 minutes, the workout will become a 20 minute AMRAP at their current  weight/rep scheme

     https://games.crossfit.com/workouts/open/2016#workoutsTab2

*Intended Stimulus:

    -Strength: Quadricep, glute, and back work in peaking strength range(1-3). Allows for heavy weight to be moved without seriously hindering ability to perform well on 16.2.

    -Metcon: The Open is fast approaching!! Long length metcon with increasing weights and decreasing reps.  Athletes should aim to get each round done within at least 3 ½ minutes.  This is a time to test your fitness and compete against your previous time from 2016.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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