WODs 2.2.15 - 2.6.15 - February Focus Is Met- Cons

The CrossFit Games open will start at the end of this month.  Everyone should participate because it's a blast. I can't wait!  For more information and to register follow this link. Make sure when you register you input CrossFit J19 as your affiliate.  We will be focusing on metabolic conditioning this month.  Click here to read an artice by Greg Glassman the founder of CrossFit on the subject.

This weeks warm up will be the Kelly Olcott warm up.  Start by focusing on your workout and preparing your mind to get the most out of your time. 100 dubs, Jog or row 400 meters raisng your body temperature.  High Knees - 100'  Butt Kicks - 100'  Punter Kicks 100' Sit in the bottom of the squat and stretch for 30 seconds. Kettle Bell Static Press 30 seconds each arm. 3 rounds 5 second bridge. Row or run 200 meter at a sprint pace.  Always practice the movement of the day under light load prior to kicking off the workout.

Monday

3 Rounds for time:

50 Walking Lunge Steps

100 FT Handstand Walk  -  Scaled 60 second Handstand Hold on Wall

150 Double Unders

Tuesday

10 Mins Practice Muscle Ups

Then

20 Minute AMRAP

10 Cleans 155/105

10 Burpee Box Jump Overs 20/24

10 Pull Ups

Wednesday

Strength

Back Squat 3X10 60% - 65% - 70%

Then

EMOM 12 Mins

Even Min - 10 Ring Push Ups

Odd Min - 4 Pistols Alternating Legs

On the final round immediatley run 800 meters for time

Thursday

15 Mins to work up to a heavy Deadlift

Then

"Diane"

21-15-9

Deadlift 225/155

HSPU

Friday

3 Rounds For Time

12 Shoulder to overhead  75/95/115   45/65/85

12 T2B

12 Box Jumps

Then  3 Mins Plank

5 Mins Mobility Work