CrossFit – Fri, Feb 3
Warm-up
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Weightlifting
Push Jerk Barbell Prep
3 Sets
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
Push Jerk + Split Jerk (10-8-6-4)
* Cycled (Push jerk, Split jerk alternate), Move Up in wt each set, Keep movement fluid and PRECISE
5x 1 Push Jerk + 1 Split Jerk (6/10)
4x 1 Push Jerk + 1 Split Jerk (7/10)
3x 1 Push Jerk + 1 Split Jerk (8/10)
2x 1 Push Jerk + 1 Split Jerk (9/10)
Gymnastics
Metcon (Time)
50-45-40-35-30-25-20-15-10
UNBROKEN SETS
Must COMPLETE a full set before you move to next.
* if you trip up on 2nd set at 44; you will have to start over!
Accessory
DB Biceps (3 Rounds for reps)
3 sets
15 Crush Grip Dumbbell Bicep Curls
2 Sets
10 Calories Row (moderate pace)
10 Hanging Scap Retractions
6 Kip Swing
2 Hanging Knee Raises
— Build to Power Clean Wt and do 1-2 Muscle UP transitions b/t sets
1 Set:
6 Cal Row
5 Toes to Bar
4 Wall Balls
3 Power Cleans
2 Muscle UPs