14th February 2019
Friday Feelzzz WOD, February 15, 2019
Friday Feels Pre Open Prep 🙂
Warm-up
Deadlift (5×5)
Every 2 mins x 10 sets:
5 sets all at 75% (using 1 rm from last)
Alternate between A & B
E.g : 0-2 mins – 5 reps of A
2-4 mins – 5 reps of B
Shoulder Press (5×5)
5×5 @ 75 %
Muscle-ups (6 sets of chosen reps)
EMOM x 6
Less sets this week so try increase rep range.
E.g: last week 8 sets of 3 reps
This week aim for 6 sets of 4 reps.
Chest-To-Bar Pull-ups (6 sets of chosen reps)
Pull-ups (6 sets of chosen reps )
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
2 Rounds:
20x Pelvic Tilts ( Cat / Cow)
20x Straight Leg Swings
20x Wall Sit with single arm lifts (left/right)
20x Horizontal abd. arm swings
20x Shoulder Dislocates
20x double arm swings (forward/back)