7th February 2019

Friday Feelzzz WOD, February 8, 2019

Boom Bam Slam Right in the Feels 🙂

Warm-up
Warm Up:

2 Rounds:

20x Pelvic Tilts ( Cat / Cow)
20x Straight Leg Swings
20x Wall Sit with single arm lifts (left/right)
20x Horizontal abd. arm swings
20x Shoulder Dislocates
20x double arm swings (forward/back)

Deadlift (1×1)
Every 2 mins x 10 sets:

Set 1: 5 Reps at 65 %
Set 2: 3 Reps at 75%
Set 3: 1 Rep at 85 %
Set 4: 1 Rep at 95 %
Set 5: 1 Rep at chosen weight.

Alternate between A & B.

E.g : 0-2 mins – 5 reps of A
2-4 mins – 5 reps of B

Shoulder Press (1×1)
Muscle-ups (8 sets of chosen reps)
Week 4:

8 min Emom

Same rep range as last week. Do not increase reps unless last week was a walk in the park.

Chest-To-Bar Pull-ups (8 sets of chosen reps )
Pull-ups (8 sets of chosen reps)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

RX WEIGHTS : 35/25kg ( TOUGH! )

OPTIONS :

BB : 25/15kg or less
Dubz : 15 or 45 x singles

*DO NOT DROP BARS FROM OVERHEAD!

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