Workout of the Day 30 Jan 2017

Workout of the Day 30 Jan 2017


CFP Washington, CFP Kinection – *CrossFit Main Class

“The best way out is always through.”
-Robert Frost

Metcon

“For the Love of Fitness” (Time)

21-15-9:

Wallballs (20/14) (14/10)

C2B Pull-ups (Pull-ups) (JPU)

Thrusters (95/65) (75/55)(65/45)

Box Jumps (24/20) (20/16)

Kettlebell Swings (24/16) (16/12)

-20 min. cap-

Scaling Recommendation:

1. 15-12-9 reps per movement

2. Russian Kettlebell Swings

Mobility

Couch

OH Banded Distraction

Foam Roll Legs / Lats

Competitor Accessory Work

1. Snatch

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

95%/1

80%/1

85%/1

95%/1

2. Snatch Pull

100%/3

(105%/2)3

3. Front Squat

60%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

4. Gymnastics Conditioning

6×6 Muscle-ups

Rest 1:00 between sets

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