February 22, 2017
Metcon: CrossFit Open WOD 11.5
20 minute AMRAP
5 Power Cleans (145lb/100lb)
10 Toes-to-Bar
15 Wall Balls (20lb/14lb)
Gymnastic Skills:
Kipping and Butterfly Pull up
*We will be working on these two movements and the progressions that go along with them. For those that already have these movements, work on honing-in on these skills and developing a stronger, more efficient movement – complete 4 sets at 60% of your best set.
GYM-DURANCE COMP CLASS – 5:30pm
Barbell Conditioning:
10 min EMOM
3 Power Cleans (185lb/125lb)
3 Shoulder to Overhead (185lb/125lb)
Rest 5:00
14 minute AMRAP
50 Wall Balls (20lb/14lb)
40 Calorie Row
30 Dumbbell Hang Squat Cleans (50lb/35lb)
20 Chest-to-Bar Pull ups
Rest 5:00
3 Rounds for time:
10 Calorie Assault Bike
2 Rope Climbs (20′)