Wednesday, March 12, 2014

Skill Work and an incremental Snatch WOD for more Open Prep!

REMINDERS CrossFit Open: We will complete the weekly workout each Friday as a gym WOD, whether you are competing in the Open or not.  We're off to a great start!

Yoga: This Saturday we are offering a Yoga class at 8am.  Come in and work with Michaela before the workout!

St. Patty's Weekend, March 15: Workouts on Saturday morning as usual.  Following the WODs we'll hang out and then drag anyone interested downtown Naperville!  Come for the WOD, stay for the festivities.

Amplify Olympic Lifting Meet: On March 22, from 9:00-11:00am, we will host an Oly Meet, open to Amp Members Only.  Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.

Garage Games Amplify Open: Our second annual Garage Games competition is April 12-13.  If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.


WEDNESDAY Skill Toes to Bar [wmv][mov] Every minute for 8 minutes perform 6-8 Toes to Bar.

Conditioning With a Time Cap of 12 Minutes: 10 Burpees 10 Snatches (#135/85) 20 Burpees 10 Snatches (#145/100) 30 Burpees 10 Snatches (#155/105)

Toes to Bar Efficiency Tips

Amplify's CrossFit Open Leaderboard