Monday- March 4th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High Kicks

Floor Touches

High Knees

Butt Kickers

Row 250m

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:

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.​*

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

C. Buy-out

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!

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square