As we move closer to the CrossFit Open competition in late February, we are programming workouts that will attempt to replicate the type of WOD you might expect, and also program actual previous year’s Open workouts like today.  The Open is a great opportunity for us to put our fitness to the test but also to step up and challenge ourselves.  It doesn’t matter if you are serious about your CrossFitting or not.  It really is a special 5 weeks in our calendar when we all come together and support each other to be our best.  If you hit PR’s or smash the workouts, that’s awesome.  But to be honest, the thing that makes us Coaches beam with pride is just seeing someone get in there and have a go.

So today’s workout is from 2015 and it comes in 2 parts.  Part 1 involves and AMRAP of Toes to Bar, Deadlifts and Snatches.  Part 2 involves trying to get a max Clean and Jerk.  Don’t stress out if some or all of these movements are not in your wheelhouse.  The Coaches will scale and modify accordingly so that you can still experience the intended stimulus.

Depending on class numbers we will try to pair yo guys up where one person will perform the workout while other provides support and encouragement, and also acts as a Judge who can keep track of your reps/lifts and also give you gentle reminders if you are not performing the movement to the required standard (appropriate to you).

Having a Judge can be nerve racking and some people don’t like it, whilst other will actually work harder if someone is watching.  We want you to get used to having someone watch you and keep  you on track so that you can do your best.  Don’t worry if you come last.  It’s not about that.  It’s about doing your best.

Good luck and enjoy the experience.



Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-Bar
10 Deadlifts (115 / 75 lb.)
5 Snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap

Published by Wilsy

Crossfit Coach

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