CrossFit WOD, February 8, 2019


Friday 08/02/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
Flow Warm up as group
all over 20m

Strength & Conditioning
stations 4 x 3minute stations
1 minute transitions
Metcon (Distance)
max distance sled push

3 per sled
Men 80kg
Female 50kg
* sled is zero indian file the push
Metcon (Distance)
Max distance Row
Metcon (AMRAP – Reps)
Max wall balls
Metcon (Calories)
Max cal AAB

Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

Accessories
Metcon (Time)
Open Prep
4 x 6
Touch and go power snatch @ 65-75%

4 x 6 Ring dips

use as little rest between as possible

Metcon
Non open
3 Rounds for quality
12 single leg goodmornings (weighted)
12 Bicelp curls (tought weight)
12 strict toes to bar

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