cf gamesThe CrossFit Games Open starts this week! The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. We are setting up two teams for the open this year. Team Competitive EDGE will be comprised of our athlete’s who have been training together over the last 6 months. Team Crossfit Wilmington will be comprised of CrossFit Wilmington instructors and members.

CrossFit Wilmington classes will be doing the open workouts on Fridays.

CLICK HERE to register!

Noah J. working through heavy push presses.
Noah J. working through heavy push presses.

Crossfit:
Back Squat 5 Sets X 5 Reps

Then:
AMRAP in 6 minutes
1 round=1 Deadlift 135/95 + 1 push up
*hand must stay on the bar during push up

Supplemental:
Row 1250 meters, Rest 5 minutes X3

Wilmington Weightlifting Club

A)
Snatch
[65% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 85% x 1] x 3
Clean & Jerk
[65% x 2 + 1, 70% x 2 + 1, 75% x 1, 80%x 1,  85% x 1, 90% x 1, 95% x 1, 85% x 1] x 3
Snatch Pull – 100% (of snatch) x 2 x 3
[Front Squat – 65% x 3, 75% x 3, 85% x 3, 90% x 2, 80% x 3, 85%x 2] x 3

(B)
Trap 3 Raise: 10-12 x 4
SLDL: 8-10 x 4
Reverse Hyper: 25 x 4

(C)
3 Rounds…
20 KB Swings
15 Dips
10 Push press 95/65
1 Box Jump 36”