For those of you doing the CrossFit Malibu Intramural Open… You have been placed on a team and that team now has a Facebook group associated with it. If you are on Facebook, you have been added to your respective team and we, as coaches, highly encourage you to start communicating with your team members regarding your team name, your team “uniform” and any other details you need to discuss in getting prepared for the open announcements, the Friday practice sessions, the Saturday “big wod” morning open workout. If you are not on Facebook, make sure that you have a specific team member who can pass on all of the information that is exchanged among the team members.
For those of you not signed up for the open don’t despair, this time of the year can be really fun for you as well. Attending the Saturday morning class to cheer, to be a judge, or just to be there as a semi-curious spectator tends to be a fun thing to do. Again, if you simply attend a training session during a Friday you will incidentally/accidentally be doing the open anyway- by nature of the fact that the Friday WOD is also the open workout for the week.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 rep
12 minute time limit to work up to a heavy set of 3, from rack
Post today’s 3RM to chalkboard/journal (PR board?!)
On a running clock complete max QUALITY reps of:
1 minute standing broad jump
1 minute power snatch (60/45kg)
2 minutes standing broad jump
2 minutes power snatch
3 minutes standing broad jump
3 minutes power snatch
Post total number of reps for each movement and load to chalkboard/journals… keeping in mind that the quality is more important than the quantity.