Day

February 6, 2018
Snatch (5×3 @70-75%) EMOM5 CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# /...
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Workout of the Day

CrossFit

  • CrossFit WOD – 9/24/18

    Warm-up
    Min 0-10

    Forearm Slides x5

    Samson Stretch 20 sec each side

    Squat & Twist x5

    Air Squat x10

    Min 10-15

    Overhead Squat Prep:

    Overhead Squat

    1/4

    1/2

    Full

    30-40

    Metcon Prep:

    Lat Pres x5

    Kip Swing x4

    Half Pull-up x3

    Pull-up x2

    Chest to bar x1

    x2

    1 Round

    OHS x3

    C2B x3

    Min 55-60

    Cooldown
    15-30: Overhead Squat (Build to a 3RM)
    40-55: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
    Includes Masters up to 54 years old

    0:00 – 3:00

    2 Rounds of:

    10 Overhead Squats, 95# / 65#

    10 Chest-To-Bar Pull-ups

    3:00 – 6:00

    2 Rounds of:

    12 Overhead Squats, 95# / 65#

    12 Chest-To-Bar Pull-ups

    6:00 – 9:00

    2 Rounds of:

    14 Overhead Squats, 95# / 65#

    14 Chest-To-Bar Pull-ups

    The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
    CoolDown
    Ab Roller x15

    DeadBug x30

    2 rounds

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