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190218

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

View Public Whiteboard

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