ANNOUNCEMENTS
Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
2016 CrossFit Open!
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
2016 CrossFit Open!
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open
WARM UP
General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of assault bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then
4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats
BUY IN
EMOTM 8 min - Back Squat 3 reps
start at 65% and build
start at 65% and build
SKILL
Hold on to the bar and get cleans done quickly, catch breath on burpees.
WOD
AMRAP 10 minutes
30 Power cleans 115/75lbs
30 Bar facing burpees
80 Double-unders
Comp team: 165/115 power cleans - 120du
30 Power cleans 115/75lbs
30 Bar facing burpees
80 Double-unders
Comp team: 165/115 power cleans - 120du
CASH OUT
Snatch Grip PP
3 sets x 5 reps @ 60-75% snatch 1rm
MOBILITY3 sets x 5 reps @ 60-75% snatch 1rm
Sleeper stretch
RESULTS
No comments:
Post a Comment