Tuesday February 5, 2019

CrossFit 417 – MisFit

Warm-up

Row 80 cals

Strength

Back Squat (Max weight 8-12 reps)

choose a weight you believe you can hit for 8-12 reps

warm up: 8 reps at 50% of working weight: slow and controlled

6 reps at 75%: Focus on speed

Max repts at chosen weight. If over 15 reps, you went too light

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Interval

Metcon (Time)

For time

60 Box Jumps Overs 20/24

10 BMU

10 Deadlift 155/225

rest 90s

40 Box Jump Overs

10 BMU

20 Deadlifts

rest 90s

20 Box Jump Overs

10 BMU

30 Deadlifts

Extra

Metcon (Time)

10 Rounds

1 Legless RC

Run 200 ft
Focus: legless in training is all about cadence and momentum. Climb like the rope is burning below you AKA as fast as possible. Too little ot too big pulls and time under tension gets too high

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