CrossFit – Mon, Feb 23
General Warm-up
For time (Time)
80/70 Calorie Row
70 S-DB Step Ups 50/35lbs to 24/20″
60 Toes to Bar
50 Burpee Box Jump Over 24/20″
20 minute cap
Feel: Gas
Pace: Sustain
Target Score: complete 20+ BBJO
Firebreather Score: sub 18 minutes
Deadlift (Touch and Go Deadlift
12-10-8-6
12-10-8-6
Start your set of 12 between 60 and 70%, then add weight each round.
Bike 1,000m Between Sets to Flush)
Athlete Notes: It’s comp week, which means we need to dial back the percentages and make these look squeaky clean. The 8 and 6 should be lighter than usual with extra emphasis on bracing, leg drive, and minimal bounce.
Once through:
15/12 Calorie Row
12 Burpees
12 Kip Swings
12 Step Ups
15/12 Calorie Row
10 Burpees
10 Knee Raises
10 Box Jumps
15/12 Calorie Row
8 Burpees
8 Toes to Bar
8 Box Jump Overs