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CrossFit — February 13, 2020

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2.13.20

Warm-up
Bear Crawls Down and Back
1:00 Air Squats
15 Scap Push Ups
15 Scap Pull Ups
1:00 Up and Down Dogs
10 Ring Rows
5 Push Ups
5 Pike/Bear HSPUs
10 Jump Squats
10 Beat Swings
10 Burpees
-then-
5 Clean Grip Deadlifts
5 Clean High Pulls
5 Power Cleans
5 Front Squats
5 Push Presses
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Squat Cleans
5 Split Jerks
2008 CrossFit Games Final (Time)
For Time (8:00 Cap)
30 Squat Clean and Jerks 155/105

*Health and Fitness: 115/75
*Each rep from the floor, must pass through a full squat. Can get to overhead any way.
*This is the culmination of our weeks of squat clean and jerks, so push it!
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
8 Burpees to 6" Target
8 Chest to Bar Pull Ups

*Rx+: 4 Ring Muscle Ups in place of C2B
*Health and Fitness: Chin over bar pull ups
*Stimulus: Choose a pulling movement that will allow you to keep your heart rate up in the workout, ie: not doing chest to bars if you can only do 1 every :15, etc

Accessory Work
10 Rounds x :30 work, :15 rest
Odd: Plank Hold (top of push up)
Even: Hover Push Up Hold (chest and thighs 1" off floor)

Cool Down
2:00 walk or recovery bike
Foam Roll Quads, Glutes, Lats and Back
Lacrosse Ball Smash Pecs + Delts + Traps