CrossFit – Thu, Feb 22
Warm-Up
Warm-Up
EMOM x 10 MINUTES (:40 on / :20 off)
MIN 1 – Up-Downs
MIN 2 – Alt. Single Leg RDL
MIN 3 – Samson Lunges
MIN 4 – Hang High Pulls
MIN 5 – Push-Up to Pike
After minute 5, repeat all movements for a second round.
Strength – All
Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
)
Workout – Performance
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Squat Clean, 165# / 110#
Jerk, 165# / 110#
ON A 5:00 RUNNING CLOCK…
Max Squat Clean & Jerks (165/110)
(Score is Reps)
KG BB: (75/50)
Workout – Fitness
“OPEN 11.3 — NCFIT REMIX” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max Clean & Jerks (115/75)
(Score is Reps)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 7 MINUTES*
Max Clean & Jerks (Athlete Choice)
*Switch as needed. P1 works while P2 rests.
(Score is Reps)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Alt. Groiners
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Cat/Cows
(No Measure)
(Score is Weight)