UPDATE SHOW:

EMILY ABBOTT PREPARES FOR 16.1

On this special edition of the Update Show, 16.1 Open contender Emily Abbott joins host Sean Woodland to talk about the excitement, nerves and training leading up to tomorrow’s announcement and start of the 2016 Open.

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CROSSFIT CLASSES:

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B. Every two minutes, for 20 minutes (10 sets) of:
2x Clean & Jerk
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

C. Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)

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Fitness-

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – Alternating Lateral Lunge x 16 reps

B. Complete as many reps as possible in 5 minutes:
Burpee Box Jump-Overs (24″/20″)

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NO Competition Class TODAY (Open WOD tomorrow)

– DO CF WOD

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BOOTCAMP RX CLASS:

A. Fight gone bad style-:
Minute 1 – AMRAP Push-ups
Minute 2 – AMRAP Sit-Ups
Minute 3 – AMRAP Pull-ups

Minute 4- REST

– 3 rounds

B. Death by sprints:
Minute 1 – 25m down

Minute 2 – 25m down & back (2 reps)

Minute 3 – 3x 25m down & back & down (3 reps)