 Warm-up2:00 Bike/Row Into... 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-upEMOM x 10 MINUTES MIN 1 - TNG Sumo Deadlifts* MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 - 8 Reps MIN 3 - 6 Reps MIN 5 - 4 Reps MIN 7 - 4 Reps MIN 9 - 4 Reps *Building from Light to Moderate-Heavy. MetconFOR TIME
50 wallballs (20/14) Immediately into... 10-15-20 Chest to Bar Pull-Ups Sumo Deadlift High Pull (115/75)|(75/55)* Immediately Into... 50 wallballs (20/14) (Score is Time)
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 Warm-up3 rounds: 150m row 10 PVC pass-thru's 10 scap push-ups 5/5 single arm db push press 10 air squats MetconCrossFit Open 18.1
Rx 20 min AMRAP 8 toes to bar 10 db clean and jerks (50/35) 14/12 cal row Scaled 8 hanging knee raises 10 db clean and jerks (35/20) 14/12 cal row  2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders StrengthON A 15:00 RUNNING CLOCK... Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) MetconFOR TIME
12-9-6 Shoulder to Overhead (155/105)|(115/75) 50-50-50 Double Unders -Rest 2:00- 21-15-9 Shoulder to Overhead (115/75)|(75/55) 50-50-50 Double Unders (Score is Time) |
AuthorCoach Erin |
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