17
Feb
190218
Announcements
Skill Preview – 2/18-2/24 – Open Week 1
Monday – Jackie!
Tuesday – Conditioning
Wednesday – Hang Clean
Thursday – Push Press/Push Jerk
Friday – CrossFit Open 19.1
Saturday – Partner Saturday
Wells Street Fitness – CrossFit
Warm-up
General Warm Up and Dynamics (Coaches Choice)
2 sets:
30-45-sec Scapular Pull-ups
30-45-sec Dumbbell Bottom of Front Squat Hold
Skill/Strength – Fitness
Dumbbell Prone Row (8RM)
https://www.youtube.com/watch?v=z3rwwBTjX4s
Retest from 4th Jan
Warm up sets suggestion – 10, 8, 6, 4-6, 8RM
Skill/Strength – Performance
Ring Pull Up (1RM)
Retest from 4th Jan
Warm up sets suggestion – 5-8 (BW), 5, 3, 2, 1….
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Retest from 4th Jan
Perform as you did then