Tuesday January 29, 2019

CrossFit 417 – MisFit

Fasted Cardio

Metcon (Time)

3 Rounds for Time

Run 1 mile

Ski 1200 m

Rest 4 Minutes

Warm-up

Row 2k

Strength

Back Squat (Max Weight for 8-12 reps)

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

Warm up sets: 8 reps at 50% of working weight: slow and controleld pause squats

6 reps at 75%: focus on speed

working set: Max effort reps at chosen weight If you get over 15 reps, weight is too light

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Extra

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Legless Rope Climb

6 Chest to Bar

9 Pullups
Control and quality is more important than total score

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