Fri. Feb. 10th

Pre Warm-Up
3rds
10 band pull apart
10 band row
15 KBS
Warm-Up
Barbell Drills
Strength
A.) Snatch – OT90sec x4
4reps @ 75%
3reps @ 80%
2reps @ 85%
1rep @ 90%

 

B.) Clean & Jerk – OT90sec x4
4reps @ 75%
3reps @ 80%
2reps @ 85%
1rep @ 90%
WOD
CrossFit Open 12.5
7min AMRAP
3 Thrusters @ 100/65
3 C2B Pull-Ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
12 Thrusters
12 C2B
15 Thrusters
15 C2B
Etc…..
Video!

 

Cool Down
1.) Foam roll legs
2.) Roam roll t-spine and do 30 pass thru

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