CrossFit – Fri, Feb 14
Warm Up
Gold Rush (AMRAP – Rounds and Reps)
“Open 14.1”
10 Minute AMRAP
30 Double Under
15 Power Snatches (75/55)
- Repeat from 1/12/24
- Min Reps before scale 180 (4 Rounds)
- 60 Single Unders as scale
Barbell Prep
2 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press
Bench Press (4 Sets
3 Bench Press @8.5/9 RPE
10 Pause Single Dumbbell Bent Over Row)
3 Bench Press @8.5/9 RPE
10 Pause Single Dumbbell Bent Over Row)
*2 Sec pause at the top of row
**score bent over row in notes
Chest-To-Bar Pull-ups (ReTest Day:
Max Effort 2 Minutes of Chest to Bar Pull Ups)
Max Effort 2 Minutes of Chest to Bar Pull Ups)
Mobility
Crossover Symmetry
Banded 7’s
Hip Halo
Movement Prep:8 mins Moving Through
:45 Bike (start moderate)
:45 Row
30 Single Unders
15 Banded Good Mornings
5 Power Snatch (empty BB)
1 Set at Pace
21 Double Unders
7 Power Snatch (at weight)