Workout of the Day: Friday, 2.16.18

BarryOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 1min/side
3 sets:
:30 jump rope
PVC Front Rack Back Squat x 10
PVC Thrusters x 10
Tuck ups x 10

STRENGTH:
Barbell Cycling:
Every 90 seconds x 8 (12 min)
3 Touch-and-Go Squat Cleans

CONDITIONING:
CrossFit Open 16.2
Beginning on a 4-minute clock, complete:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205)

Stop at 20 minutes.

--Modify this workout so you can at least get into the 2nd 'round'.

FINISHER:
:20 on/:10 off x 4 sets (8 minutes)
Flutter Kicks
Tuck ups
Side Plank R
Side Plank L

Justin McClintock