Weekly Overview. Last week of the Opens

Easter Monday-3:30pm-7:30pm CrossFit Opens Workout 16.5

Tuesday-6am&9:30am  CrossFit Opens Workout 16.5
Tuesday-3:30pm-7:30pm  TBA

Wednesday-In teams of 2 5 Rounds each Row 400m, Run 400m 

or 

(A) CFSEndurance Long Interval x 5 Row 400m, Run 400m 1:1 work/recoveryPOSE Technique Drills

Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Clean & Jerk  or Snatch Prep (A)  For time-9 SnatchorClean&Jerk@70%1rm, 7 SnatchorClean&Jerk@75%1rm, 5 SnatchorClean&Jerk@80%1rm, 3 SnatchorClean&Jerk@85%1rm, 2 SnatchorClean&Jerk@90%1rm, 1 SnatchorClean&Jerk@90%1rm (PostWorkout) Iron Scap

or

(A) CFSEndurance Short Intervals 10x400m@preferred cadence. Stop if fall behind cadence or increase rest if run times blow out 1:1/2 Work/Recovery & POSE Technique Drills.   

Good Friday-(PreWorkout) Banded Ankle & Hip Internal Rotation, Shoulder Flexion (A) 2 Rounds for Max reps 5x2min  Amraps 1:00min Recovery Between C2Bar, Double Unders, Ring Dips, Box Jumps 24/20", T2Bar

Saturday-7am CFSEndurance Tempo Run Up to 5km@Preferred Cadence Stop if fall behind cadence & POSE Technique Drills

Saturday-8am TBA

Sunday-8am Active Recovery