ANNOUNCEMENTS
Upcoming local competitions:
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
2/27/2016 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
5 min amrap:
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on box if they are a weakness)
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on box if they are a weakness)
BUY IN
Prep/setup for your metcon - get ready for the fight ;)
SKILL
Enjoy the rest...every 6th minute....
WOD
EMOTM 30 minutes (5 rounds, AMRAP each minute)
min 1: Box Jumps 24/20
min 2: Push Press 75/45
min 3: Row for calories
min 4: HRPU
min 5: Hang cleans 75/45
min 6: REST
Comp Team:
95/65
Work in a circuit with others just make sure to rest min 6.
Your score is TOTAL reps of all the movements - get a pen and paper!
Enjoy the rest...every 6th minute....
WOD
EMOTM 30 minutes (5 rounds, AMRAP each minute)
min 1: Box Jumps 24/20
min 2: Push Press 75/45
min 3: Row for calories
min 4: HRPU
min 5: Hang cleans 75/45
min 6: REST
Comp Team:
95/65
Work in a circuit with others just make sure to rest min 6.
Your score is TOTAL reps of all the movements - get a pen and paper!
CASH OUT
4-5 sets x 1 min
weighted straight arm plank hold
MOBILITYweighted straight arm plank hold
Everything
RESULTS
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