2.2.17 CrossFit Workout WOD Thornton Northglenn CO

By 02/01/2017 wod

Warm up (10)

3 rounds

10m high knees

10m Butt kickers

10 cat cows

10 lunges w/ twist

8 shuttle sprints

A. Skill day

Rope Climbs and Toes to Bar practice (20min Cap)

Rope climbs (https://www.youtube.com/watch?v=nI4MijQJ_No)

Beginner- 5×3 sit to stand with rope

Mod- 5×1

Expert- 5×2

Toes to bar (https://www.youtube.com/watch?v=IJZpz5C1dAA&t=19s)

Beginner-5×3 unbroken Toes to bar or knees to elbow

Mod – 5×6 unbroken

Expert- 5×10 unbroken

B. 10min AMRAP (20)

9 Deadlift (115/85)

6 Hang Power Snatches (95/65)

3 Bar Muscle ups

(Sub for 3 pull ups 3 Dips (Ring or box))

*Hang Power snatches should try to be unbroken every time the bar is lifted

(https://www.youtube.com/watch?v=-rP6YRD-kls&t=237s)

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