February 24, 2021

Wednesday, February 24th 2021

Warm-up
A. General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C. Specific
2 sets
10 muscle sntach, no hook grip no contact
10 Prone W-Y

5 Tall snatch

Weightlifting
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

KG:
30 reps @34/20
30 reps @60/34
30 reps @75/48
Max rep @95/54
Score: Total reps of the final bar

Beginner:
EMOM 10minutes
6 Power snatch @light-mod

Intermediate:
Amrap 10mins
30 reps @75/45
30 reps @95/65
30 reps @115/75
Max reps @135/95

COMP:
As written

Metcon
Metcon (Time)
3 rounds for time
15 Deadlift @225/155lbs
30 Abmat sit-ups
30/25 Cal Row
Rest 1 min between rounds

KG: 102/70
Score: Total time
TC: 15mins

Beginner:
3 rounds
15 Deadlift @moderate
20 Abmat sit-ups
20/15 Cal Row

Intermediate:
3 rounds
15 Deadlift @185/125
30 Abmat sit-ups
25/20-30/25 Cal Row
Rest 1 min between rounds

COMP:
3 rounds
15 Deadlift @245
30 GHD Sit-ups
30/25 Cal Row
Rest 1 min between rounds

Extra Accessory
Posterior chain

Quadruped hip extensions
2 x 8/side