WOD 08.19.19

What are YOUR goals for the Crossfit Open this year?

• Are you hoping to complete all movements RX?
• Are you hoping to simply participate?
• Take some time and think through what you want to accomplish. Spend the next several weeks putting in some time toward those goals. Ask a coach for help with specific movements. Ask a gym buddy to hold you accountable. Resolve to accomplish it today.

Technique Work

5 sets of the complex:

• Pausing High Hang Squat Clean (2 sec in bottom)
• Pausing Front Squat (2 sec in bottom)
• High Hang Squat Clean
• Front Squat

Strength Metcon

“Beast Builder”
On the Min x 7 (pick one weight and stick with it. Go heavy)
Min 1 = 7 Hang Squat Cleans + 1 Push Jerk
Min 2 = 6 Hang Squat Cleans + 2 Push Jerk
Min 3 = 5 Hang Squat Cleans + 3 Push Jerk
Min 4 = 4 Hang Squat Cleans + 4 Push Jerk
Min 5 = 3 Hang Squat Cleans + 5 Push Jerk
Min 6 = 2 Hang Squat Cleans + 6 Push Jerk
Min 7= 1 Hang Squat Cleans + 7 Push Jerk

Cooldown

5 minute light row/bike