This week is the start of the 2024 CrossFit Open. The workout will be announced Thursday at 8pm. It will be livestreamed at http://games.crossfit.com We will be performing the workout on Friday, Saturday, and Sunday for the next 3 weeks. This will give everyone an opportunity to do the workout.
If you are interested in getting some good quality, locally raised beef I have a friend who is butchering some of her cows and will be delivering this week. You can get more information from their website, Farland Ridge. You can reach the owner Marta directly at info@farlandridge.com or 613-614-1801. She will be making a delivery this Friday for those who are interested.
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Monday
A) Pause Cleans
Work to a 2 Rep Max
Pause for 1 second below the knee on the way up.
Rest :90sec - 2 Minutes between sets.
B) 5 Rounds:
7 Dumbbell Hang Squat Cleans
14 Dumbbell Lunges (Farmers)
7 Devil Press
Time Cap: 12 Minutes
Choose a weight for this workout that you don't have to put down more than twice per round.
Tuesday
Wednesday
Thursday
Friday, Saturday, Sunday