February 20, 2023

CrossFit – Mon, Feb 20

Warm-up

A. General

2 rounds

30 sec Row/Bike/Ski

5/5 Single leg RDL

10 Alternating single leg v-ups

B. Mobility

5 Front rack bent elbow stretch (PNF- contract/relax)

https://youtu.be/-3S0gZ3xL10

C. Specific

With an empty bar:

*3 High box jumps between each drill

5 low hang clean pull

5 Low hang muscle clean

5 low hang power clean, pause in reception

5 Pause front squat

5 low hang squat clean

Weightlifting
Weightlifting (5 Rounds for reps)

5-4-3-2-1

Clean

Box jumps @ High, no rebound

Weights:

70%-75%-80%-85%-90%

TC: 15 min

Score: Weight

Scaling Options

Beginner

5 sets

3 Clean

3 box jumps, no rebound

Intermediate & Perform As written

Perform = Clean and Jerk

Metcon
Metcon (Time)

21-15-9

Front Squat 115/75lbs

TTB

42-30-18

Cal Row/Bike/Runner

TC: 14 minutes

KG: 50/35

Score: Time

Scaling Options

Beginner

21-15-9

Front Squats @ 65/45lbs

Knee Raises

Cal Machine

Intermediate

Front Squats @ 95/65lbs

Swinging leg raises

42-30-18

Cal Machine

Perform

N/A

Extra Accessory
Post Chain (Weight)

Wide stance good morning

10 x 2 @Heavy but explosive

30 seconds rest between