evens: 3 Beat Swings + 3 Beat Swings w/ tap + 3 Pull-ups odds: 2 TnG Clean & Jerk (build past the # you'll use in the amrap)
MetCon
13min AMRAP
5 Clean & Jerk 155/105 10 Pull-ups 20 Burpees
*Rx+ = 185/125, C2B, Bar-Facing Burpees
Coaches Notes
THE OPEN IS COMING! THE OPEN IS COMING!
Registration for the 2017 CrossFit Open starts January 12th! Very exciting times!
For those of you who know the process, visit games.crossfit.com Jan 12th and register. The draft for the 2017 Intramural Open happens on January 25th.
For the rest of you, here are the details:
WHAT IS THE CROSSFIT OPEN? From CrossFit.com: This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Designed to be open and inclusive (there is a scaled division) the Open is a great opportunity to get together with other athletes from the box to "compete" against each other and Crossfitters from around the world
Check out this 90sec video for more info:
WHAT IS THE INTRAMURAL OPEN? All the fun of the Open with an in-house competition element. Everyone from the box that is signed up for the Open gets drafted to an Intramural team. Once you are on a team, you'll have a kickass team captain, sweet team shirts and the chance to hang your team banner at the end of the 2017 OPEN. Then we get together every Sat or Sun to cheer each other on and do the Open workout for that week. Points are allotted for everyone who does the workout in addition to the top athletes in the Rx and scaled divisions. And the team with the most points at the end of the five workouts wins!
If you're unsure about it, ask one of the coaches or another athlete who did the Open last year. It was a lot of fun and will be again.
WHAT DO I DO NOW? 1. Visit games.crossfit.com on Thursday and register for the 2017 CrossFit Open (the $20 goes directly to CrossFit Inc.) 2. Go to cfcb.zenplanner.com & register for the Intramural Open (link coming soon - $50 goes into logistics, coffee, fruit, 17.6 competition, beer, food, etc) 3. Enjoy all the camaraderie & gains. Lots and lots of gains. Oh, and fun, don't forget the fun.
STEP1: Register for the Open on or after Jan 12th @ games.crossfit.com
