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Saturday 02.17.2018

POSTED ON February 17, 2018

Saturday | 02.17.2018

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Warm Up:
 
5 strokes on the rower legs only
5 strokes on the rower arms only
5 wall balls
5 hollow to arch kips
5 hang power snatch
5 hips down push ups
:20 dead hang
 
x3-4 sets
 
 
Skill:
 
15min to work on Bar Muscle Ups before the Metcon today. Athletes work on a glide kip to help them understand to rotate the body around the bar. The glide kip is only a no rep if the feet are above the bar before the transition over the bar. You can google CrossFit Paradiso for a great video on the glide kip.
 
Metcon:
 
Level 1 (RX)
 
16min AMRAP
 
60 cal row
50 wall balls 20/14
40 box jumps 24/20
30 Power Snatch 95/65
20 bar muscle ups
Level 2 (Intermediate)
 
16min AMRAP
 
60 cal row
50 wall balls 20/10
40 box jumps 24/20
30 Power Snatch 75/55
20 bar muscle ups or transitions
 
Level 3 (Beginner)
 
16min AMRAP
 
60 cal row
50 wall balls 20/10
40 step ups 24/20
30 Power Snatch 75/55
20 Jumping Chest 2 Bar
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