WOD 02.19.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/
CrossFit Open Nutrition Seminar with Coach Haley! Tuesday, February 19th @ 6:45pm. There will be SNACKS!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

20 Seconds

Around Cones:

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

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MOVEMENT PREP (12:00 – 25:00)

BOX JUMP OVER:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height)

—–

PUSH JERKS:

5 Strict Press

5 Push Press

.

5 Push Jerks (Quick Reset)

5 Push Jerks (Balanced Reset)

—–

DEADLIFTS:

5 Deadlifts

Establish Narrow Stance and Grip

5 Slow Deadlifts (More Narrow)

5 Deadlifts

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REHEARSAL (40:00 – 45:00)

1 Round

6 Deadlifts

5 Box Jump Overs

4 Push Jerks

Weightlifting

Deadlift (Heavy Set of 3)

WOD

Dead Ahead (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)
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Barbell Movements:

Rx: (135/95)

MRx: (95/65)

—–

Box Jumps:

Rx: (24/20)

MRx: (20/16)