150223 Monday

Main – CrossFit

Met-Con Monday … Hit it hard!

WARM-UP

20:00

9min … 3 rounds /30 seconds each

Air Squats

Push-ups

Sit-ups

Lunges

Pull-ups

Lying Butterfly Kicks

7min: Mobility Work

@17:00 Burgener Warm-up

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SKILL

Snatch/OHSQ

05:00 … Warm up to 60%(Snatch)

10:00 … Complex “On The 40”

From the Floor / 8 sets

1 Power Snatch & 2 OHSQ

OR

1 Squat Snatch & 1 OHSQ

Start each complex on the 40 second mark

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WOD

12:00

Counting reps for each of the 3 rounds.

.

Metcon (3 Rounds for reps)

Tabata Sprint … 3 rounds

Tire Flip

10 yard Sled Push @25/45

Ball Slams

~ No rebounds, pull from floor

Box Jumps/Step-ups @20/24″

T2B

Dubs or

~ Singles divided by 3, round down

REST 1:00 between evolutions

HOW:

Perform 1 set at each station

20 seconds of work

10 seconds of transition

This is running time … Gotta MOVE!

1 Evolution = 4:00 in total time

(3:00 Work + 1:00 Rest)

SCORE = each round

Sled count is 1 rep per yard

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