Friday, March 1, 2019

WORKOUT OF THE DAY

WARM UP:

Joint Prep

5 Each- Sit Ups, Push Ups, Squats, Pull Ups

 

SKILL:

Review Clean & Jerk

Warm up to your starting weight

 

WOD:

In 3 Minutes

2 Rounds of

5 Clean and Jerks

10 Pistols

20 Double Unders

If you successfully complete the round, add weight to the bar and go again

 

19.2 CrossFit Open

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

 

COOL DOWN/ ACCESSORIES:

Bone Saw Calf Smash

Low Back Smash