CrossFit WOD, February 18, 2019

CrossFit WOD, February 18, 2019

02/18/2019

Warm-up
50 Ft. of:
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

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.

Warm-up
2) Metcon Prep:
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

Rx+:(155, 103) (185, 123) (225,153)