WOD

A) Build to a heavyish back squat (90-95%) in 10 minutes

B) 3 rounds:

– Row 30 sec at 70-80-90% pace; rest as needed

C) CrossFit Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35 DBs in front frack position
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

For more information as well as scaling information, click HERE.

A) E3MOM x 5 sets:

– 10 DB floor press @ 2111

– 10 DB single arm high pulls @ 2111 (5/side)

– 10 DB Romanian deadlifts @ 2011

 

B) Every 6 min x 4 sets @ 80-90%:

– 500m row

– 400m run

– 30-50 double unders

Open Skill Prep

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-up + 2 dips x 2-4 reps

OR low ring muscle up progression + dip catch & extension x 3-5 reps

Station 2 – strict HSPU x max reps (get at least 10)

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 4 min x 4 sets at open pace:

– 21 cal row

– 15 overhead squats (95/65, 85/55, 75/45, 65/35)

– 9 toes to bar

 

*Keep OHS at a weight that you can go unbroken.

*Sub front squats if OHS aren’t in your wheelhouse yet.

A) E3MOM x 12 minutes (4 sets)

– power clean TnG clusters 2.2.2

*R10S between clusters – build heavier than last week

 

B) Every 4 minutes x 3-4 sets for speed and efficiency:

– 10 hang power cleans

– 10 shoulder to overhead

– 10 burpees over the barbell

R2-3M between sets.

 

*Pick a weight and build if able but keep it sharp and quick. Start light.

*Try for the same split time every set.

 

C) 2-3 sets for efficiency:

– 20 elevated banded march

– 20 reverse snow angel (keep hollow position)

A) EMOM x 5 sets – front squat

set 1: 3 @ 60%

set 2: 2 @ 65%

set 3: 2 @ 70%

set 4: 1 @ 75%

set 5: 1 @ 80%

+

E2MOM x 4-5 sets

set 6: 1 @ 85%

set 7: 1 @ 85-90%

set 8: 1 @ 95%

set 9: 1 @ 95+% (optional)

set 10: 1 @ 95+% (optional)

 

B) 5 rounds for time:

– 200m run

– 14 wallballs (20/14)

– 7 CTB pull-ups

A) 17.1 movement prep and warm-up

B) Workout 17.1
For time:
– 10 dumbbell snatches (50/35)
– 15 burpee box jump-overs (24/20″)
– 20 dumbbell snatches
– 15 burpee box jump-overs
– 30 dumbbell snatches
– 15 burpee box jump-overs
– 40 dumbbell snatches
– 15 burpee box jump-overs
– 50 dumbbell snatches
– 15 burpee box jump-overs

Time cap: 20 minutes

C) Cool down

Sign up for the CrossFit Open and come to Friday Night Lights this evening at 6:30pm! (click link)

A) E3MOM x 15 min (5 sets)

– 6-8 L-seated DB overhead presses @2111

– 6-8 supinated bent over BB rows @2111

– 12 KB/DB death march

 

B) E5MOM x 4-5 sets @ 90%:

– Run 400m

– 10 burpee pull-ups

– 20-40 double unders

 

Sign up for the CrossFit Open starting today! (click link)

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps

OR low ring muscle up progression + dip catch & extension x 3-4 reps

Station 2 – handstand walk x 30ft

OR 3-5 walk walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 6 minutes x 3-4 sets all out:

– 20/15 cal row

– sled sprint drag down and back

– 100m sprint

 

Sign up for the CrossFit Open starting February 23rd! (click link)