CrossFit – Fri, Feb 9
Warm Up
Metcon
Burj Khalifa (AMRAP – Rounds and Reps)
30 Min AMRAP
1 Rope Climb
10/8 Calorie Bike Erg
5 Wall Walks
10/8 Calorie Bike Erg
15 Chest to Bar Pull Ups
20 yard sled push (180/145)
20 Push Ups
20 yard sled push (180/145)
Scoring: Rounds + Reps
Target Rounds: 4+ Rounds
Rounds Before Scaling: 3 rounds
Snatch (Take 5 minutes or 5 singles to build to a heavy Snatch for the day. (Practice making bigger jumps)
Scoring: Load)
Clean and Jerk (Take 5 minutes or 5 singles to build to a heavy Clean and Jerk for the day. (Practice making bigger jumps)
Scoring: Load)
Banded 7s – perform 7 reps of each movement
-Then-
1-2 Sets
1:00 Bike Erg (moderate)
10 Hanging Scap Retractions
3-5 Tempo Strict Pull Up (singles)
50ft Sled Push (empty)
-Then-
Warm Up Rope Climb and Chest to Bar Pull Ups
Workout Prep
1 Set (at workout pace):
4/2 Calorie Bike Erg
1 Rope Climb
3 Chest to Bar Pull Ups
10 yard sled push (at workout weight)