CrossFit – Fri, Jan 20

18
Jan

CrossFit – Fri, Jan 20

Announcements

TOMORROW IS YOUR LAST CHANCE

Fill out order form for CrossFit Open T-Shirts by Friday. Are you not gonna be at the box this week? Fill out this form for your shirt:https://forms.gle/QdqPuonb1rmCccva7

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

3 Empty Barbell Strict Press (option to add in some elbow punches)

3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows

3 Scap Pull-Ups + 3 Kip Swings

Into…

AMRAP x 3 MINUTES

4 Bodyweight Lunge-Lunge-Squats

4 Hang High Pulls + 4 Hang Muscle Cleans

8 Ring Rows

Strength – All

Power Clean (8-6-4-8-6-4*)

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes
(Score is Time)

KG BB: (42.5/30)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.

Workout – Fitness

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes
(Score is Time)

KG BB: (30/20)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.