28 Feb CrossFit WOD, March 1, 2019
Posted at 20:00h
in Work out of the day
03/01/2019
Warm-up
Metcon
Metcon (AMRAP – Reps)
OPEN WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb/85 lbs
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb/115 lb
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb/145 lb
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb/175 lb
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb/205 lb
20 Minute Cap
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb/85 lbs
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb/115 lb
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb/145 lb
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb/175 lb
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb/205 lb
20 Minute Cap
18 Calories on the Rower each at a moderate pace
Then,
40 Medball Chest passes total
30 Shoulder Taps (each athlete)
20 Medball Chest Passes
10 Burpees (each)
Grab Barbells and warm up cleans to a heavy single for 15 minutes