Monday


CrossFit One Way – CrossFit

Volunteers are needed for Saturday, February 18th. Our #wodafun event is near. Make sure to sign up asap!

Warm-up

Warm-up (No Measure)

2 Rounds

200m R** forward

200m R** backwards

2 Rounds

10 Stiff leg Deadlift w/ Kb

10 Kbs

2 Rounds

20 V ups

10 Hand Walks

Stretch a warm up for Wod
Only 10 mins to complete warm up then stretch and get ready for WOD

Metcon

Warm up on your clean and jerk efficiently. That way you can begin at a good starting weight for your CNJ

Metcon (Weight)

1 Clean N Jerk

40 Kbs

1 Clean N Jerk

30

1 Clean N Jerk

20 Kbs

1 Clean N Jerk

10 Kbs

1 Clean N Jerk

Scaled- Find appropriate Kb weight

Rtg- 70/53 Kbs
On 3,2,1 go, starting with an empty bar, you will begin by adding your first weight for the cnj. You only get 1 attempt for your CNJ. After completing your next Kbs, move onto the CNJ again and add your new weight. Score is combined weight for all CNJ lifts done. Wod cap is 25 mins.

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