Workout 2.18.14

Nickname: Is it Spring yet?

Main – CrossFit

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Warm-up

2 Rounds Not For Time:

Using moderate weight (aka not struggling with the last few reps, but not too easy)-

10 Pass throughs/ Dislocates with PVC
10 Dumbbell Strict Press
10 Dumbbell Bench Press
:45-1:00 Plank Holds

Share dumbbells.

Buy In

Overhead Squat (3-3-3-2-2-1)

3 @ 65% 1RM
3@ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WOD

Metcon (Time)

5 Rounds For Time:

5 Overhead Squats- 70% 1RM, from the floor
8 Barbell Roll Outs

Cashout

Metcon (2 Rounds for time)

2 – 500 Meter Row Sprints

-rest the time it took you to row
-note your split times

Feature Video

Phil’s Journey For A Better Life