Tuesday February 12, 2019

“If you stay the course, a lot of good can happen!”

Click Here to Sign Up For the 2019 CrossFit Open.

A. EMOM x 12
Odd: 5-4-3-2-1-1 Power Cleans
Even: 35 Seconds of Strict HSPU

Scaled: 30 Seconds of Seated DB Strict Press @ 50/35

B. 5 Rounds For Time:
10 Hang Power Cleans @ 155/105
50 Ft HS Walk (every 5 ft = 1 rep)
10 Front Squats @ 155/105
10 C2B

20 Minute time cap. Every Rep over add 1 second.

Performance: @ 135/95
Fitness: Barbell @ 115/75 | 50 ft Legless walk | Pull Ups
Fitness Light: Barbell @ 95/65 | 50 ft Legless walk | 10 Second Static Hold Above Bar or 10 Ring Rows

Bonus:
A. Power Snatch – 70%x3, 2×3@75%, 80%x2x2
B. Push Press – 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)
C. Snatch Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
D. Pause FS + FS x 5 @ 70%
E. Rowing: 3 Rounds: 0:00 21 Cal Row | 1:30 18 Cal Row | 3:00 15 Cal Row at the 5 minute marker start again with 21.

Posted on February 11, 2019 in Daily Workout, Fitness

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