Kerri

OPEN
“Open 17.4”
AMRAP 13:
55 Deadlifts (22/155#)
55 Wallballs (20/14#)
55 Cal Row
55 HSPU

PERFORMANCE
“Steel Yard”
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans (135/95#)
9 Front Squats (135/95#)
6 Push Jerks (135/95#)
3 Thrusters (135/95#)

FITNESS
“Steel Yard”
AMRAP 13:
15 Deadlifts (95/65#)
12 Hang Power Cleans (95/65#)
9 Front Squats (95/65#)
6 Push Jerks (95/65#)
3 Thrusters (95/65#)

One bar, five movements – strength necessary! Strength in isolation can be defined as how hard your muscles can contract to apply force. However, this definition doesn’t say much about strength’s application to real-world tasks. True strength can be measured by our muscle’s ability to apply force in a productive manner. Biceps curls and triceps pushdowns are “sexy” movements in mainstream fitness, but provide little to no benefit in everyday life. What these movements lack that functional movements like push jerks and hang cleans do not is the neuromuscular piece. The barbell movements in today’s workout require a great deal of coordination, accuracy, agility, and balance – in other words, technique. Movements that challenge us to develop these physical skills allow us to excel outside the gym, whether we have to lift 50lb bags of mulch or shovel 16 inches of snow.

Explanation of the Three Daily Tracks
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Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.