ANNOUNCEMENT: Next Thursday, 16.1 will be announced. That is the first WOD of this year’s Open. Friday night we will be doing Open WODs as our class WOD. If you are registering for the Open and need a judge, please email us at arcticcf@gmail.com so we can know how many heats to anticipate. If you are unable to attend during Friday’s classes, also email us and we will see if we can schedule an alternative time for you. Last year this was typically Saturday before the Throwdown. 
In preparation for the Open, we’ll be programming some of the prior WODs. ENJOY!

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – hang power clean

Strength

Let’s work some touch and go reps to ensure strength and speed as we get closer to the Open. That means you should be quickly cycling through the reps without letting go of the bar.

Power Cleans – E2MOM for 10 minutes (5 sets), 3 reps touch’n’go 

*Until newer folks have good form, start from the hang position. Watch for curling the bar and for catching it with an arched back. If you’ve done a couple classes with hang cleans, start from the ground, but do not do touch and go. Let’s start getting you used to pulling from the ground.

WOD

Crossfit Open 11.5

20min AMRAP

5 power clean (145/100)

10 toes to bar

15 wall ball (20/14)