February 14, 2023

CrossFit – Tue, Feb 14
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.

Warm-up

A. General

2 rounds

1 min row @ increasing intensity

20 Banded good mornings

10 Curtsy lunges

B. Activation

3 sets @ascending

10 x 90/90 hip rotations

10/10 Banded monster walks

2 Front squats + 2 Pause Front Squats*

*3 sec

https://youtu.be/y2ans2J-cfo

Weightlifting
Front Squat (EMOM 8minutes
4 Front Squats @65-75%)

TC: 8 min

Score: Weight

Scaling Options

Beginner

4 reps @ light to moderate

Intermediate

As Written

Perform

Every 30sec X 8

4 rep @65%

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

6 Bar facing burpees

9 Deadlift 185/135 lbs

12/10 Cal Row

KG: 50/35 KG

TC: 15 min

Score: Rounds and Reps

Scaling Options

Beginner

6 Burpees

9 Deadlift @105/75 lbs

8/6 Cal Row

Intermediate

6 Bar facing burpees

9 Deadlift @155/105 lbs

12/10 Cal Row

Perform

Amrap 15 @RPE 7

6 Bar facing burpees

9 OH Squat @115/75 lbs

12/10 Cal Row

Extra Accessory
Post Chain (Weight)

Death march

3 x 50′