Friday 2.15.2019

*The CrossFit Open starts next week!  Please check out this post to learn what it's all about!

"FITNESS"

A. For time:30/24 Calorie Assault Bike30 Ball Slams20/16 Calorie Assault Bike20 Ball Slams10/8 Calorie Assault Bike10 Ball Slams*If using the Concept 2 Bike Erg, the calories each round will be 36/30, 24/20, and 12/10Rest until relatively recovered, then...B. Three sets of:Single-Leg Deadlift x 6 reps each leg @ 4011Rest 60 secondsSingle Arm Front-Rack Kettlebell Carry x 100ft each armRest 60 secondsReverse Snow Angels x 12-15 reps (slow and controlled)Rest 60 seconds

"PERFORMANCE"

A. For time:10 Power Cleans (155/105 lbs)100 Double-Unders8 Power Cleans80 Double-Unders6 Power Cleans60 Double-Unders4 Power Cleans40 Double-Unders2 Power Cleans20 Double-UndersRest until relatively recovered, then...B. Three sets of:Single-Leg Deadlift x 6 reps each leg @ 4011Rest 45 secondsSingle Arm Front-Rack Kettlebell Carry x 100ft each armRest 45 secondsReverse Snow Angels x 12-15 reps (slow and controlled)Rest 45 seconds

"COMPETITION"

Same as Performance

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.