Tuesday 170214

Sign your Valentine up for the CF Open!!! If you are signed up for the open you be entered into our grand prize drawing for the CrossFit Basket of Goodness (displayed on the counter). You will also be eligible to receive special surprises that we will be handing out each week to those who are signed up for the Open, show up with spirit for the weekly theme and gives the WOD their heart and soul!!  The Open WOD’s have an RX, Scaled, Masters, Teen Division. Everyone can do the OPEN!! Don’t miss out! Sign up at https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
4×8 Front Squat @75%
Then
5×2 Split Jerk @85%

WOD:
2 Rounds:
Row 500m
25 Sumo Deadlift High Pull 95/65, 75/45, 55/25
20 Chest to Bar Pull-Ups

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Oly:
5 Minutes Post Metcon:
10 Minutes to find 2RM Back Squat from Rack

Just Work
Bike 100/65 Calories For Time.

Interval
3 Rounds:
AMRAP 4:00
1 Pegboard “Up and Down”
15 Hang Power Cleans 95/65lbs
15 Push-Ups
Rest 2:00
Sub 2-3 Legless Rope Climbs in place of Pegboard if necessary

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