Happy Saturday, Elevation Nation!
We hope you are enjoying the CrossFit Open so far. Remember, every Friday for the next three weeks we have a special Friday Night Lights situation. Come on down between 4:30 and 6:30 to complete the Open workout or some variant. Even if you're not registered or have to scale it, it's a fun way to be a part of the excitement and community.
Official scores have to be submitted by Monday evening, and you can always talk to a coach about doing the workout another time. Coach Gemma has a tendency to do the Open WOD on Saturdays after coaching the 9AM...just FYI. ;)
5x3 Tempo Front squat (4 seconds down, 2 seconds in bottom) @ 80% of 1RM
-rest 1:30 after each set-
1x8 Front squat @ 80% of 1RM (as fast as possible)
Every 2 minutes for 14 minutes
8-10 Burpees over the bar
5 Deadlifts 135/95, 185/135, 225/155, 275/185, 305/205, 315/225, 335/235
*The athlete will chose between 8-10 burpees depending on how quick they are
with the movement. Each round they will add weight to the bar. The goal
is to increase weight, but the weight should reach a maximum of 85% of
their 1RM. They should be able to complete each round within 2 minutes (the
rest time is for them to add weight for the next set.)