March 1st!
CrossFit Open 19.2!
Friday Night Lights!
Warm-up
Spend 2 to 4 minutes moving; ski, row or bike. Make sure you are starting to warm up and sweat a little bit.
2 rounds
10 bootstrap squats
10 under the fence push-ups
10 spiderman
Then, focused mobility as a group.
Pre-WOD
Warm-up the squat clean, after every couple of attempts 20 to 30 DU’s
T2B progression – kip swings, hanging knee raises,
WOD
CrossFit Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 T2B
50 DU’s
15 squat cleans (135/85#)
25 T2B
50 DU’s
13 squat cleans (185/125#)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU’s
15 squat cleans (225/145#)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU’s
15 squat cleans (275/175#)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU’s
15 squat cleans (315/205#)
Stop at 20 minutes.
Check the scaling options and division standards before setting up. Very different weights and movements per group.
