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Friday, February 1, 2019

  Fri 2/1/19
Mobility: Shoulders/Hamstrings
Strength/Skill: Find a max unbroken effort (MUBE) of either,
A) Banded Push-ups (Advanced: hands on band,
Mod: belly on band)
B) Ring Dips (Mod: banded)

Rest 2:00,
Then 2 Rd's:
20% of MUBE,
30% of MUBE,
40% of MUBE,
Rest as little as needed between percentages
Rest 1:30-2:00 between rounds
Met-Con: Crossfit Open 14.4

14:00 AMRAP

60 Calorie Row
50 Toes-to-Bars
40 Wall Balls (20/14)
30 Power Cleans (RX: 135/95) (F: 95/65)
20 Muscle-Ups (F: Chest-to-Bars)
Additional
Accessory
Work:
DB/KB Death March: 3x8 each
Weighted Lateral Step-up: 3x8 each*
GHD Sit-ups: 3x8 (if you are advanced with these,
add weight)
*choose weights that will challenge you for 8
unbroken reps and stick to it for all 3 sets
Express Crossfit Open 14.4 modified

14:00 AMRAP

60 Calorie Row
50 Toes-to-Bars
40 Wall Balls (20/14)
30 DBL DB Power Cleans
20 Muscle-Ups (F: Chest-to-Bars)
Barbell none
.