February 22, 2021

Monday, February 22nd 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Mobility
90/90 hip rotations
12 rotations (6/6)

C. Specific
Build to a heavy thruster
between each set:
5 wall balls
5 burpees

Weightlifting
Front Squat (10 x 2 Paused Front Squat)
EMOM 10minutes
2 Paused Front Squat

Beginner:
EMOM 10
2 Tempo Front Squat @4.2.X.1

Intermediate:
As written

COMP:
EMOM 10
2 Paused Front Squat
2 Paused Jerk
Ascending to RPE 8/10

Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

KG: 42/30
Score: Time
TC: 20mins

Beginner:
For time
21-18-15-12-9-6-3
Thrusters @light
Burpees

Intermediate:
For time
21-18-15-12-9-6-3
Thrusters @75/55
Bar facing burpees

COMP:
As written

Cool down
Take 2-3 minutes on bike, row or walk

Then

1 minute/side Kneeling Quad Stretch or Couch stretch