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CrossFit — January 15, 2020

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1.15.20

Warm-up
:30 Squat Hold
6 Blank Bar Power Cleans
6 Blank Bar Push Presses
:30 Plank Hold
:30 Single Unders
:30 Squat Hold
6 Blank Bar Squat Cleans
6 Blank Bar Push Jerks
:30 Plank Shoulder Taps
:30 Double Under Practice
:30 Squat Hold
6 Blank Bar Squat Clean and Split Jerks
:30 Handstand Hold
Metcon (Time)
10 Squat Clean & Jerk @ 65%
Rest 1:00 min
8 Squat Clean and Jerk @ 70%
Rest 1:00 min
6 Squat and Clean and Jerk @ 75%
Metcon (Time)
For Time in Teams of 2 (18:00 Cap)
50 Double Unders
40 HSPU
8 Rope Climbs
100 Double Unders
30 HSPU
6 Rope Climbs
150 Double Unders
20 HSPU
4 Rope Climbs
200 Double Unders
10 HSPU
2 Rope Climbs

Health & Fitness: 2 x Single Unders, 6 hanging knee raises per 1 Rope Climb, Elevated Push Ups
Stimulus: Pair up with similar level athlete and the goal is to stay MOVING. Divide work between the two athletes. Push Ups are a great sub for HSPU and hanging knee raises are a good sub for Rope Climbs.
BRB Sprint Ladder (Time)
21-18-15-12-9
Bar Facing Burpees
Rest 2:00 between sets

*This is today’s accessory work
*All out sprint!

Cool Down
Lacrosse Ball Smash Delts and Plantar Fascia
Foam Roll Quads, Lats and Calves