10
Feb
CrossFit – Fri, Feb 10
Announcements
Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT**
FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Cardio warm up x 3 minutes
Athlete choice warm up/mobility
Barbell warm up
GROWTH & DEVELOPMENT
Paused Front Squat (Every 2 minutes x 12 minutes
Front squat
1.1 ( 2 reps with 1 second pause in every rep )
building off previous weeks )
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
PERFORMANCE
Clean Complex (Set 1- 65%
Set 2-70%
Set 3-75%
Set 4- 80%
Set 5/6 – 80%+++++ Go heavy if you can or stay 80%)
E2:00 x 12:00
Squat clean + Hang squat clean + 2 Split Jerk
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target