021419 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

EMOM assault bike

start 1cal, increase by one cal each round as high as possible

core stability work

wrap a band around a KB, lift overhead and lockout, stand tall and straight, let the KB move up and down 30 sec each side, 4 rds. (instagram movement fix video 2/10/19)

Weightlifting

Split Jerk

*Working on proper Split jerk postions

*Focusing on foot placement

2×3 55%

2×3 60%

Metcon

Metcon (Time)

Emom 4 min

12 KB Swings 53/35

5 Goblet squats

Then,

7 Min AMRAP

2-4-6-8-10-12

For as long as you can

Single arm KB Thrusters (R/L, RR/LL, RRRR/LLLL, etc.)

AbMat sit ups

Categories: WOD

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