Workout of the Day

28
Feb

Workout of the Day

CrossFit Metropolis – WOD

CrossFit Open 19.2 prep

CrossFit Open 19.2 Primer (Morning Classes)

CrossFit Open 19.2 prep

CrossFit Open 19.2 Primer (morning classes)

Warm-Up

Coaches Lead

Double-Under Practice

10 min practice

Toes To Bar

10 min progression practice

Squat Clean (Grease the Groove)

Light Barbell work (no more than 60% 1RM)

With Empty Barbell

Clean pulls from hang x 5

Clean High Pull x 5

Muscle Clean x 5

Front Squat x 5

Hang Power Clean x 5

Front Squat x 5

Power Clean (mid shin) x 3

Front Squat x 3

Squat Clean x 3

10 min Practice Squat Clean with light load (keep it light/no more than 25 reps)

Tie it together

1 round not for time (easy pace)

25 toes to bar

50 double unders

10 squat cleans (light)

Cool down / Flex

Banded lat stretch w/ lunge + rotation x :30E

Olympic wall squat x 1:00

Lying split stretch on wall x 1:00

Friday Night Lights (5-8pm)

CrossFit Open 19.2

Rolling Heats, Last heat begins no later than 7:30pm

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.