2.20.19 Workout of the Day

Noelle and Beth, 415

Box Brief:

Happy Birthday Zumiko!

The Open starts this Friday Night. Sign up on the whiteboard if would like to participate and receive your T shirt.

-Due to The Open, in which we host our annual Friday Night Lights Event, over the next 5 weeks, starting this Friday, we will have no 515 PM Friday classes. FNL heats from 5-7 PM. Heats times will be listed on the whiteboard, first come first serve. If you are unable to make FNL, you will have the opportunity to complete it during the Monday CrossFit class.

CrossFit

1. Power Clean On the Minute x 10: On the 0: 3 Power Cleans @ 65% On the 1: 2 Power Cleans @ 70% On the 2: 1 Power Cleans @ 75% On the 3: Rest On the 4: 3 Power Cleans @ 70% On the 5: 2 Power Cleans @ 75% On the 6: 1 Power Cleans @ 80% On the 7: Rest On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

2."Squeaky Wheel" AMRAP 15: 60 Double Unders 30/21 Calorie Bike 10 Push Jerks (165/110)

3. Accessory Open Prep: 5 Supersets: 5-4-3-2-1: Heavy Deadlifts

After Each Set: 10 Dumbbell Bench Press 15 Weighted AbMat Sit-ups

ICT

1. For Time

30-25-20-15-10:

KBS (53/35)

Single KB front squats

Calorie Row

GHD situps to parallel

-After every set complete 400 m run