17 Feb CrossFit WOD, February 18, 2019
Posted at 20:00h
in Work out of the day
02/18/2019
Warm-up
Weightlifting
Paused Front Squat (Weight)
Front Squat with a 2 Count Pause: 1RM. Rest 2:00
– pause for a 2 ONE Thousand at the bottom.
– Build to a 1RM over the course 8-10 sets.
– pause for a 2 ONE Thousand at the bottom.
– Build to a 1RM over the course 8-10 sets.
Warm-up
2) Metcon Prep:
1a) Power Cleans: 3 x 1-2. Rest 45s.
1b) Pull-ups: 3 x 4-6. Rest 45s.
1a) Power Cleans: 3 x 1-2. Rest 45s.
1b) Pull-ups: 3 x 4-6. Rest 45s.
Metcon
Metcon (Time)
For time:
15 Power Cleans (135, 93)
21 C2B Pull-ups
12 Power Cleans (155, 103)
15 C2B Pull-ups
9 Power Cleans (185, 123)
9 C2B Pull-ups
14:00 Cap
15 Power Cleans (135, 93)
21 C2B Pull-ups
12 Power Cleans (155, 103)
15 C2B Pull-ups
9 Power Cleans (185, 123)
9 C2B Pull-ups
14:00 Cap
Rx+:(155, 103) (185, 123) (225,153)
Walking Lunge with Twist
Knee Grab
Walking Quad Stretch
Inch Worms
Then,
2 Rounds of "mini-band glute activation"
8 clams/side and
8 walks L/R and F/B ;
8 banded (mini band) goblet squats with
20 second hold in bottom on the final rep focusing on upright chest and weight in heels