Friday February 1st

CrossFit Boathouse – CrossFit

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Prep/Skill

Y – T – W

shoulder stretches

face pulls

Warm-up

tabata assault bike

PVC clean and jerk warm-up

Strength

Clean and Jerk (10×2, 10×1)

EMOM 20

Odd: 2 clean and jerks

Even: 15 wall balls 20/14

after 10 minutes switch to only 1 clean and jerk (power or squat is ok)

climb as needed to hit something heavy. touch and go or singles are fine

start at 50-55% range and take time warming up, focus on good quality and fast and efficient reps

Metcon

Metcon (AMRAP – Rounds and Reps)

The Dirty

12 minute running clock:

1000m row buy in

then:

max round in remaining time:

21 American KBS (53/35)

12 handstand push ups

L3: (44/26), hspu with abmat

L2: (35/18), 4 wall walks

L1: (35/18), regular push ups

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