WED FEBRUARY 20, 2019 - CROSSFIT

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“Success is the ability to go from one failure to another with no loss of enthusiasm.” - Winston Churchill

Warm-up

3 Rounds
10 Barbell Good Mornings
5 Tempo (3 second descent) Back Squats
10 Cossack Squats
5 Burpees over the bar

Strength

Back Squat (Tempo 5 x 2)

Tempo Back Squat
5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom.
Set #1 - 60%
Set #2 - 62%
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.
Every 2:30

Metcon

Metcon (AMRAP - Rounds and Reps)

"Wet Floor"
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee BJO (24"/20")
15 Ring Muscle-UpsTotal Reps: 225/210
Tie Breaker is time when 30 BBJO are completed

Cool Down/Mobility

5:00 Foam Roll
1:00 Pancake Stretch
10 T-Spine Rotates
1:00 Lat Stretch on Leg

 

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