2018.01.30 Jan30

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2018.01.30

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Workout of the Day 1/30/2018 – Tuesday

CrossFit

A. Strength/Gymnastics Skill
EMOM 5:
3 Bar Pull-Overs

Scale each pull-over to 2 pull and 2 push, kipping or strict.

B. Core
AMRAP 3:
Hollow Rocks

C. Met-Con
CF Open 15.1 & 15.1a
15.1 – AMRAP 9:
15 Toes to Bar
10 Deadlifts (Rx | 115#/75#) (Scaled | 85#/55#)
5 Snatch (Rx | 115#/75#) (Scaled | 85#/55#)

Immediately followed by…

15.1a – Clean + Jerk 1RM

Time Cap: 6 minutes (workout ends at exactly 15 minutes). Score total reps for 15.1. Score max weight successfully completed for 15.1a. 

CrossFit Lite

A. Met-Con
5 Rounds:
15/12 Calorie Row
15 R Arm KB Overhead Squats (1.5 pd/1 pd)
15 L Arm KB Overhead Squats

Rest 5 Minutes

B. Met-Con
12-9-6:
Wall Balls (16#/12#)
Burpees

CrossFit 101

Skill.
Push Jerk 8 x 3

Met-Con.
Partner WOD
AMRAP 14:
10 Push Jerks
10 Burpees

Partner rows 20 Calories. Alternate when row is complete. Score total reps and total calories rowed.