Saturday 15 March

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Today is Week 3 of The Open already!  Another curly event has been dreamed up by Dave Castro from CrossFit HQ and I can't wait to see you guys in action.  Don't forget we'll have scaling options and an alternate workout for those who aren't competing; Saturdays have been pumping lately and we want that to continue, so it's great to see everyone throwing down together, no matter the goal.

It's also fantastic to see you all hanging around before and after your class/heat to cheer on each other!

Tough Mudders!  We are up to around 10 people now, it's going to be awesome.  Mike McMillan of MovNat Auckland will be helping you get some event specific practice on March 30th at One Tree Hill.  I HIGHLY recommend that everyone who is entered, gets to this training session on Sunday morning.

PERFORMANCE

Strength

Work up to a heavy deadlift single.

Metcon

Complete as many reps as possible in 8 minutes of:
61/43kg
 deadlifts, 10 reps
15 box jumps, 60/50cm
84/61kg. 
deadlifts, 15 reps
15 box jumps
102/70kg 
deadlifts, 20 reps
15 box jumps
125/84kg 
deadlifts, 25 reps
15 box jumps
143/93kg 
deadlifts, 30 reps
15 box jumps
166/102kg 
deadlifts, 35 reps
15 box jumps

FITNESS

Strength

Work up to a challenging 3 rep DB Snatch  on each arm

Metcon

21-18-15-12-9-6-3

KB SDHP

DB Pushpress

400m run after each round

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