Monday- March 4th
Weekly Warm-Up: 10 min. AMRAP
Mobilize - Passthroughs
10 Wall Squats
10 OHS w/PVC
+ Today's Warm-up Movements:
*Couch Stretch x :30 each
A. Back Squat, Front Squat OR Overhead Squat (SAME lift from last week)
3 x 5 @ 88% of your 5RM
*Do warm up reps as needed and then all 3 sets at the same weight
B. OPEN 19.2
8-min. AMRAP + bonus time:
15 squat cleans, 135 / 85 lb.*
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.*
Time extends 4 minutes each time round is completed.
*Reps decrease. Load increases.
*See games.crossfit.com for the bonus time additions- or other divisions or scaling options
Pick 2: forearms, calves, traps, or quads and roll out with PVC or tennis ball for 2 minutes each
*NUTRITION CHALLENGE DO-ers: text your points to AJ today!