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Blog Friday, 2.9.2018

Blog

Friday, 2.9.2018

  • by rbwrv
  • February 9, 2018

Friday, 2.9.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

500m Row

-3 Rounds

10 Wall Balls

10 Sit ups

5 Ring Row

5 Ring Dip

Mobility:

Front Rack

Hips

Posterior Chain

Strength/Skill:

Clean Tech/Skill

3 Rounds

-5 Jump and Shrug

-5 Hi Pull

-5 Muscle Clean

 

5 Rounds

-3 Position Pause Power  Clean + 1 Front Squat

 

3 Rounds

-1 Power Clean + 1 Clean + 1 Front Squat (Can add weight)

WOD:

Open WOD 14.4

 

14 Minute AMRAP

-60 Calorie Row

-50 Toes 2 Bar

-40 Wall Ball

-30 Power Cleans (135/95)

-20 Ring Muscle ups

Accessory:

Single Leg KB Deadlift

-3×5 Each leg

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