WODs for the week Feb 19th to 25th!!!
Buy in – 3 rounds – 300m row / 10 wall squats / 10 Cossack squats / 10 reverse v-snap (burpees jump in and out)
Mobility – Front rack and ankles
A) Front squat 6×2 up to 85% of 1rm
B) T2B Technic
Metcon -14 AMRAP
8 Push Press (R)
OH W Lunge x 25 feet (R)
8 Push Press (L)
OH W Lunge x 25 feet (L)
T2b x 12
Buy in – EA warm up
A) Power Snatch 4×3 up to 70% of 1rm
B) Pull ups 3×5 strict
Metcon – 20 min AMRAP
60 ft HS walk (around the world 3 x’s for scaled)
40 Double unders (RX+ is unbroken)
Row 400 m
5 BMU (or 10 ring rows)
10 Burpee Box Jumps (30/24)
Buy in – 3 rounds 1 min bike / 1 lap bear walk / 10 push ups / 1 min row / 1 lap walking lunge / 10 sit ups
5 min roll out
A) Push press 5×5 to a light to moderate TNG set should be quick
Metcon – 12 min alternating EMOM
A) Air squats
B) KB swings 1.5/1pd
Buy in – Rowling 10 rounds
Upper back and hip mobility
A) Thrusters from rack 5×3 these are to stay light and perfect form
Metcon – 7 min EMOM
3 Power Cleans + 3 Power Jerks (115/85) scale this to move with ease and perfection
Buy out – ITS BACK!!! 10-15 min coach led stretch!!
CrossFit Open 18.1!!!
First week of Friday Night Lights!!
CrossFit Open 18.1
if done yesterday we will have a good recovery day for you!!