• +662 801 6763
  • Mon - Fri 5:30 am - 7:30 pm
Blog Friday, 3.3.2017

Blog

blog

Friday, 3.3.2017

  • by rbwrv
  • March 3, 2017

Friday, 3.3.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon,

Open Gym: 4:00pm

FNL Briefing: 5:30pm

FNL Heats Start @ 6:00pm

Warm up:

400m Run

3 Rounds

-10 Air Squats

-10 Sit ups

-10 Push up

Mobility:

Front Rack

Hip

Overhead

WOD:

CrossFit Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. Dumbbell weighted walking lunge (50/35)
16 toes-to-bars
8 Dumbbell power cleans (50/35)
Then, 2 rounds of:
50-ft. Dumbbell weighted walking lunge (50/35)
16 bar muscle-ups
8 Dumbbell power cleans (50/35)

 

Scaled 1

2 rounds of:
50-ft. Dumbbell weighted walking lunge (35/20)
16 Hanging Knee Raise
8 Dumbbell power cleans (35/20)
Then, 2 rounds of:
50-ft. Dumbbell weighted walking lunge (35/20)
16 Chin over Bar pull ups
8 Dumbbell power cleans (35/20)

 

Scaled 2

2 rounds of:
50-ft. Dumbbell weighted walking lunge (20/10)
16 Sit ups
8 Dumbbell power cleans (20/10)
Then, 2 rounds of:
50-ft. Dumbbell weighted walking lunge (20/10)
16 Jumping Chest to Bar
8 Dumbbell power cleans (20/10)

Accessory:

Hollow Holds

-3×30 Second holds

 

0Comments

Leave a Comment

Your email address will not be published. Required fields are marked *