Friday 2/10/2017

A.  Strength  

Front Squat  

1x5@80-90% 

3x5@70% 

B.  Metcon

 CrossFit Games Open 16.2 (AMRAP - Reps)

4-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 when completing a round. If you complete Round 5, your score is the time you finish.

C.  Gymnastics  

Posted on www.hypegymnastics.com 

D.  Open Prep

EMOMx14 

E:  18/15 Cal row

 O:  18 Wall Balls 20/15

E.   Strength Conditioning 

 EMOMx10

E: 10 Deadlifts  @BW+

O: 10 DB Bench

F.  Accessory Work  

4x10 Strict Dips

4x20 Back Ext

4x1:00 Dead Hang