09 Feb, 2021
2.9.21
Metcon
In 12 mins total complete:
1 min/side External Rotation Knee on box
1 min/side External Rotation Knee on box
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotate (hold for 2 secs at the top)
Then for the remaining time cycle through:
1 min Assault Bike / Row or 200m Run
8 Deadlifts to below the knees
5/side Step Ups
Metcon
EMOM x 5 mins: 2/side Single Leg Box Jump
Hang Clean Pull + Hang Squat Clean + Squat Clean + Front Squat (Every 2 mins x 12 mins: 1 + 1 + 1 + 1)
Perform the listed movements as a complex
All Hang movements are performed from below the knees.
Build to your best complex for the day. Start at 70% of your 1RM Hang Squat Clean.
Build to your best complex for the day. Start at 70% of your 1RM Hang Squat Clean.
Clean Pull + Clean (EMOM x 5 mins: 1 + 2)
Perform Clean Pull immediately followed by Clean
Use 80% of previous complex across the board.
Clean is a Squat Clean!
Clean is a Squat Clean!
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
Metcon
Optional Extra Work
Complete 3 sets of 5 min Assault Bike at best pace possible
Rest 2 mins & 30 secs
(look at your average pace here)
EMOM x 16 mins:
1. 30 sec Top of Ring Hold
2. Max Effort Strict Ring MUs / Use band / Max Effort L-Sit Strict Pull Ups / Tuck Sit Pull Ups
3. 30 sec Handstand Shoulder Taps
4. 30 sec Weighted Hollow Hold
If you are unable to do single leg jumps then do 2 High Box Jumps.