Thirty Times Three

Friday, March 22 2019

Tonight is the final night of The CrossFit Open! We will start at 5:30 p.m. and finish up around 7:00 p.m. The final workout can be found here:

We will have you sign up into heats when you arrive. If you're not competing please come and cheer, high-five, fist-bump, motivate and encourage those that are!

Tonight's Theme is OC Colors (Black/Red) &/or OC Gear!

Read About What Megan Cornett Thinks About Our Sports Performance Program

WOD: 60 calorie row, 30 single kb clean and jerk 53/35, 30 calorie row, 30 kb clean and jerk

Strength: Bench press off Pins 2-4” off chest

Accessory: 3x12 Db Roll back extensions

Recovery: 1x100 banded tricep extensions


    Comments (1)

    • 9b8d5386926dce3674455bcad15d2d77
      Sean Wells7 months ago

      For those completing the open workout tonight - a strategy that will work would be doing single chest to bar pull ups as opposed to stringing them together. Also breaking your Thrusters up into small manageable sets is a good idea - maybe no more than 15 reps at a time for those who are "Good" at thrusters and maybe no more than 9 for those who aren't great at thrusters +/- 3 reps.

      In regards to the programming - I blew it programming thrusters the day before the final weekend - when I was laying out the programming, I had this as the first week the open was over not the last week of the Open. The good news is what doesn't kill you only makes you stronger!

      Let me know if I can help you with strategy for the Open 19.5.