Pre Open Block 2 Jan-Feb 2019

Week 5- Tuesday

CrossFit Conditioning - Tuesday, February 12, 2019

 

WOD:- Tuesday
A) 3 Position Power Clean-7 sets
. H.Hang, Hang & Ground
. *Build to 75% resting to recovery
B) AMRAP in 20 minutes
. 20 Pull-Ups
. 20xDB Snatch 22.5/15 each arm
. 20x Wall Balls 20/14
:::::

 

 

WOD:- Performance
A) 3 Position Power Clean-7 sets
. H.Hang, Hang & Ground
. *Build to 75% resting to recovery
B) AMRAP in 20 minutes
. 15 Pull-Ups
. 20xDB Snatch 15/12.5 each arm
. 20x Wall Balls 20/14
:::::

 

 

WOD:- Base & Teens
A) 3 Position Power Clean-7 sets
. H.Hang, Hang & Ground
. *Build to 75% resting to recovery
B) AMRAP in 20 minutes
. 10 Pull-Ups
. 20xDB Snatch 12.5/8 each arm
. 20 Wall Balls 14/10
:::::
WOD:- Gymnastics
A)
Core Primer - 3 Rounds
.
1min Reverse Plank
.
20, 15 or 10 Hollow Rocks
B)
Ring Stability - 1 Round
.
Accrue 3min Top of Ring Hold
.
Accrue 3min Top of Horizontal False Grip Ring Row
C)
For Time Complete:
.
Buy In: 100 Dubs
. Then 3 Rounds
.
10 Kipping HSPU
. 20 Box Jumps
. 3 Rounds
.
10 Kipping Pull Ups
.
10 Pistol Squats Each Leg
.
Cash Out: 100 Dubs

 


 

 


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