Friday Feb 25

WOD in the mooring. CrossFit Open WOD from 1530.

Warm Up

EMOM 6 min

Min 1. 60 sec C2

Min 2. 30 sec Sampson Stretch

 

Mobility

  • Lat
  • Glute

 

Clean Prep

3 Clean High Pull

3 Tall Clean

3 Tempo Clean

3 Squat clean and jerk

Strength

BB Complex

5 Rounds

10 Squat Snatch

10 Back Rack Lunges

Weight is at 60% of 1RM Snatch

Workout

3 RFT

100 DU

25 Alt DB Snatch 22.5/15

25 Pull ups

RX+

3 RFT

100 DU

50 Alt DB Snatch 22.5/15

25 Pull ups

SC

DB – 15/12.5 Kg

Ring Row or Banded Pull Ups

Fit

DB – 10/7 Kg

Jumping Pull Ups

 

 

Extras

Gymnastics

Rope Climbs

EMOM 10min

Min 1. 1 Rope Climb

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