WOD Blog
 | Tue, Feb 14 2023 |  |
| 2023 CF GAMES OPEN | Tue Feb 14 2023 Strength Accessory | Tue Feb 14 2023 Squat Snatch | Hang Gliding |
2023 CF GAMES OPEN
(No Results Tracked)
The OPEN starts this week! For the next 3 weeks, workouts will be announced by CrossFit HQ at 1:00 pm on Thursday afternoons and CFM will be doing the workouts during Friday's 5:30 am and 5:30 pm classes as in the past (even if you don't sign up). You will have until Monday at 5 pm to input your score into the leaderboard. We'd like everyone signed up to come to the 5:30 pm class on Friday but we understand if you can't make it. We have a great roster so far Lori, Clint, Jovi, Kelila, Kevin M., Lauren M., Spencer, Caleb, Mark, Travis, Carmen, Blake, Ken V. and a few others have verbally committed. It's not too late to sign up! And remember, you can do the workout RX, Scaled or Foundations something for everyone.
Go to this link to sign up and represent CrossFit Multiply https://open.crossfit.com/.
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Hang Gliding
(Time)
AMRAP 20:
4 Dumbbell Hang Power Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: 50 / 35 lb 35/20
Score : total rds + reps
- In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.
- Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.
- Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.
- See if you can go unbroken on the double unders.
- With lots of transitions, let's be intentional about moving from movement to movement.
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