A. Back Squat - See Dec 20, 27 and Jan 3.
Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes
B. CrossFit Open Wod -14.1 - See Oct 27, 2014
30 Double Unders
15 snatch 55/75 lbs
See the following link for all the details from last year: Make sure you do the work according to your age category.
http://games.crossfit.com/workouts/the-open
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