The Open is coming starting February 23rd. Registration starts January 12. The Open is a 5 week online competition hosted by CrossFit HQ. Why should you sign up for the Open? The Open is a great benchmark of your progress over the year. It also means putting your scores out there for all to see. In years past, we have had many PRs set during the Open. Whether it be first muscle ups, to first Rx handstand pushups, and not only PRing an overhead squat, but doing that weight for many, many reps.
And remember to let us know on Facebook that you want to participate in the QCC Open Smackdown. No matter how well you think you may do, your score helps your team. The top scores of each team count towards the team total, but so does participation, and the last couple years, the participation piece has made a big difference in which team wins and which team loses.
https://www.facebook.com/events/1902990536604482/
Monday:
Back Squat: 3-3-3 @ 80%
Jackie
1,000m Row
50 Thrusters 45/35
30 Pull-ups
Additional Work:
Snatch: 2@60%, 2@65%, 2@70%
Snatch Pull: 3-3-3 @ 80%
Muscle Ups: 9-9-9-9, 1:00 rest b/w sets
Tuesday:
9 Min EMOM: (all rounds 70% 1RM Snatch)
Min 1: 5 Snatches
Min 2: 5 Snatches
Min 3: Rest
Min 4: 5 Snatches
Min 5: Rest
Min 6: 9 Clean and Jerk
Min 7: 9 Clean and Jerk
Min 8: Rest
Min 9: 9 Clean and Jerk
Diane:
21-15-9
Deadlift 225/155
Handstand Push-ups
Additional Work:
Row 3 sets of: 6x200m, :20 rest
Rest 1:00 between sets
Kipping HSPU 5×15
Rest 1:00 between sets
Wednesday:
Power Clean and Push Jerk: 2@60%, 2@65%, 2@70%
50 Clean and Jerk 135/95
Every Minute, 6 Toes to Bar*
Start with Toes to Bar
Pick weight that can be performed for 10 UB reps, so a single is always there. For Toes to Bar, pick a number of reps that can be completed UB EVERY round.
Additional Work:
Clean Pull: 3-3-3@80%
Front Squat: 3-3-3 @ 80%
3 Rounds for Time:
6 Strict Chest to Bar
6 Chest to Bar
6 Bar Muscle Ups
Rest 1:00 between sets
Thursday:
30-24-18-12:
Kettlebell Goblet Squat 70/53
Sit-ups
10m Shuttle Sprints
Friday:
14 Min AMRAP:
75 Wallballs 20 to 10’/14 to 9′
60 Calorie Row
45 1-Arm DB Snatch 50/35
30 Chest to Bar Pull-ups
Additional Work:
Snatch: 1@60%, 1@65%, 1@70%, 1-1-1@75%
Clean and Jerk: 1@65%, 1@70%, 1-1-1@75%
Back Squat: 3-3-3 @ 80%
Saturday:
1000m Run
5 Rounds of Cindy
800m Run
4 Rounds of Cindy
600m Run
3 Rounds of Cindy
400m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy
Additional Work:
10 Min EMOM:
10 Power Cleans 155/105 + 10 Kipping Handstand Pushups
