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Tuesday 2/19/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar

8 Romanians

8 bent over rows

7 alternating shoulder press

8 good mornings

Wrist stretch for 30 sec

10 front squats

5 shrugs from hang position

5 hang cleans

Start adding weight to bar to warmup for EMOM

Workout Warmup:

10 min EMOM of:

1 Hang SC + 1 From Ground, start light and work your way up to something that challenges you.

Focus on technique and tempo.

Workout:

Open workout 18.5

AMRAP in 7 minutes

  • 3 Thrusters (75/55) RX+ (100/65 lb)

  • 3 Chin over PU’s, RX+ Chest-to-Bar Pull-Ups

  • 6 Thrusters

  • 6 Chin over PU’s, RX+ Chest-to-Bar Pull-Ups

  • 9 Thrusters

  • 9 Chin over PU’s, RX+ Chest-to-Bar Pull-Ups

  • If you complete the round of 9, complete a round of 12, then go on to 15, etc.

Endurance:

5 rounds for time of:

20 Burpees

20 Alternating Lunges

20 Sit Ups, palms on ground

20 Ring Rows 

Lift:

Snatch, on the minute for 10 min. 1 HS + 1 from ground. (squat snatches)

Skill:

5 min AMRAP

Ring MU’s

Earlier Event: February 18
Monday 2/18/2019
Later Event: February 20
Wednesday 2/20/2019