Your workout of the day!
20m EMOM
1) 12 MB Candlesticks 20/14
2) 14 Dynamic Plate Push Ups
3) 30 overhead lunges, switch arms at 15 53/35
4) AMRAP chinups
Today’s workout is intended to get you prepped for 18.1 on Saturday. It will not leave you sore for Saturday, rather it’ll have you primed and ready for your best performance.
The goal with doing moderate weight hang squat cleans today is motor priming for Saturday. We’re going to get you moving a moderate weight on the bar. Being a barbell movement the weight you move is going to make tomorrow’s dumbbells feel easy. It’s also going to open up your body through a full range of motion. We’re not going to be going heavy enough today or doing enough hang squat clean volume to leave you sore tomorrow.
Buy in:
100 Double unders
Then:
21-15-9
Wall Balls 20/14
KB Swings 53/35
Burpees
Once more with today’s metcon we’re going to get your blood flowing, move you throw a full range of motion, but not beat you up so much that tomorrow’s performance is affected.
“In Sweeping War on Obesity, Chile Slays Tony the Tiger,” The New York Times.
https://www.nytimes.com/2018/02/07/health/obesity-chile-sugar-regulations.html
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Rx+
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
Rx
Men: 135-lb. squat, 30-in. box
Women: 95-lb. squat, 24-in. box
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post rounds completed to comments.
Compare to 050130.
Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups
Men: 45 lb.
Women: 35 lb.
Cigarette companies don’t sponsor the Olympics. Why does Coca-Cola?” The Guardian. https://amp.theguardian.com/commentisfree/2018/feb/10/coca-cola-mcdonalds-sponsor-olympics
DB Hang Squat Cleans
https://youtu.be/loJGqTGkXEo
5 Rounds:
4 minutes AMRAP. 4 minutes off.
6 DB Hang Squat Cleans 2×50/35
9 HSPU
12 Burpees over the bar
3 rounds for time of:
800-meter run / 1-k Row / 2,400m Bike
25 toes-to-bars
25 deadlifts
Men: 225 lb.
Women: 155 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180213 Tips With Rory McKernan
• The Kipping Toes-To-Bar
• The Deadlift
Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.
Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts
Men: 185 lb.
Women: 125 lb.
Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts
Men: 95 lb.
Women: 65 lb.
Post heaviest 5 rep to comments
15m EMOM
1) 15/12 calories on rower/bike
2) 15 Wall Balls 20/14
3) Lateral burpees over rower for reps
In 8 minutes complete as many rounds and reps of:
8 Burpee Box Jump Overs
8 Cleans
8 Thrusters (G2OH for L1 Masters+)
L3 = Rx+
L2= Rx
L1
See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Burpees must be performed facing the box. Step ups are allowed at L2 & L1.
Athletes must complete the 8th clean before moving on to thrusters. A squat clean thruster is not allowed for the 8th clean in each round.
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
Scroll for scaling options.
Post time to comments.
Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.
Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk
Increase weight on the clean and jerk each round.
Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.
Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.
1) Rest 3 minutes between efforts
2) Post heaviest effort to comments
“Turbulent Flight Simulator”
10 minute AMRAP
-Perform 3 burpees EMOM starting at zero.
5
10
15
20
25
30
35
40
45
50
55… 00
-Unbroken Double-Unders.
-You may restart your set at the highest number achieved when interrupted by burpees.
The pyramid rep scheme ascends in increments of 5 to infinity. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.