CrossFit Workout – Monday 02/13/2017


“No Clock” Week.  We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts with no concern for the time to complete the day’s routine.

Warmup: 3 rounds of 400 meter row, 5 – 1 inchworm into 2 piked pushups, 5 – shoulder circles R&L, F&B and 5 – DB squat clean thrusters

Workout: 5-8 rounds of “Mary”, not for time
5 handstand pushup
10 pistol squat
15 pullup

AfterWOD: 35 reps, wall ball squat and shot. Only count reps that include full depth squats and shots that hit or exceed target height. Men 20lb-10ft. Women 14lb-9ft.

Sneak Peek for the Week:
Tuesday: Strength or skill, snatch
Workout: Isabel, not for time
Wednesday: Skill, muscle-up transitions
Workout: Heavy deadlifts and row sprints
Thursday: Strength, DB bench press 10-10-10-10
Workout: Recovery Grinder, show up and see the movements
Friday: Tire flips, atlas stones, rope climbs and heavy carries.

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