Road to the OPEN

https://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

Performance

A. Deadlift; rest 2-3min b/w sets

10 reps @ 50% of 1-RM

10 reps @ 60%

10 reps @ 65%

8 reps @ 70%

6 reps @ 80%

Rest 2-3 minutes between sets

*If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.

*Obviously the online calculator isn’t going to be 100% accurate so do your best at choosing weight

 

B1. 
Banded “Ironcross” Good Mornings @ 30×1; 8 reps x 3 sets, 
Rest 45 seconds

B2. Ring Row @ 2111; x 8 reps x 3 sets, 
Rest 45 seconds

B3. Weighted GHD Back Extensions @ 2012; x 8 reps x 3 sets,
Rest 45 seconds

+

EXTRA

C. 
For time:

25 Wall Balls (20/14 lb)

Row 400 Meters

20 Wall Balls

Row 400 Meters

15 Wall Balls

 

Competition

Wod will be posted at gym