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02.23.2017

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Screen Shot 2017-02-22 at 11.48.00 PMTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!

REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Push Press 5-5-5 (Wk6)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @95% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

“Tactical Thaw Therapy”
For time
5 Rounds of
5 x Bar Muscle-ups
14 x DB Snatch (50/35lbs)
Run 400m

Notes: DB Snatch is 7 reps per arm, alternating right and left, each round. Scaling guidelines are 5 x Bar Muscle-ups = 7 x C2B Pull-ups = 10 x Chin-over-bar Pull-ups.

Post scores to comments.

Skill Development
*See guidelines on whiteboard
*Individual ROMWOD

Samy Daghir

5 thoughts on “02.23.2017”

  1. Push Press: 75 # (third week in a row, since that’s how the numbers keep working out…feeling stronger each time, though!)

    Tactical Thaw Therapy: 28:12 (Chin over bar pull-ups)

    Reply

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