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Monday, February 13th, 2023 WOD

CF Open Programming


Over the next 3 weeks we will be in a programming schedule that will be focused around the CrossFit Open workouts. We will be trying to prepare and taper a bit for Friday Night Lights workouts so all athletes can maximize testing their fitness on Fridays.


Mondays will be harder workouts trying to predict what will be coming. Tuesdays will be accessory and shorter duration workouts. Wednesday's will be skill acquisition and steady flow low stimulus workouts. Thursdays will be some combo of accessory strength and or a partner WOD.


We can't to find out what kind of challenges will be coming this Friday!!



This Week's Programming

  • Tue: Accessory and short Open prep WOD

  • Wed: Gymnastics and endurance workout

  • Thu: Accessory Strength and a Tabata WOD

  • Fri: CrossFit Open 23.1

KSCF Notes


WOD


Modified 21.3

Time Cap: 13 mins

15 front squats (95/65)

15 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

20 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

25 bar muscle-ups

15 thrusters


Strength


In 8 mins find max load:


1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

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