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