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28
02
2019

WOD 3.1.19

By admin 0

Upcoming Events

2019 Max Kane CrossFit Open

When: 5 Weeks Feb – Mar

Who: Max Kane North vs. South

What: A Global Challenge used to gauge your fitness and progress annually

Why: Because we all love to see each other conquer new feats of fitness

Find out More about the CF Open Here

Workout of the Day 3.1.19

Strength / MetCon

Level 3

CrossFit Open 19.2

8 Min AMRAP of:

25- Toe to Bar

50- Double Unders

Rd. 1 – 15- Squat Cleans 85/135

25- Toe to Bar 

50- Double Unders

Rd. 2 – 13- Squat Cleans 115/185

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25- Toe to Bar 

50- Double Unders

Rd. 3 – 11- Squat Cleans 145/225

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25- Toe to Bar 

50- Double Unders

Rd. 4 – 9- Squat Cleans 175/275

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25- Toe to Bar 

50- Double Unders

Rd. 5 – 7- Squat Cleans 205/315

Stop at 20 minutes.

Level 2

CrossFit Open 19.2

8 Min AMRAP of:

25- Hanging Knee Raises 

50- Single Unders

Rd. 1 – 15- Squat Cleans 55/95

25- Hanging Knee Raises 

50- Single Unders

Rd. 2 – 13- Squat Cleans 75/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25- Hanging Knee Raises 

50- Single Unders

Rd. 3 – 11- Squat Cleans 95/135

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25- Hanging Knee Raises 

50- Single Unders

Rd. 4 – 9- Squat Cleans 115/155

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25- Hanging Knee Raises 

50- Single Unders

Rd. 5 – 7- Squat Cleans 135/185

Stop at 20 minutes.

Level 1

CrossFit Open 19.2

8 Min AMRAP of:

25- Sit Ups 

50- Single Unders

Rd. 1 – 15- Squat Cleans 45/65

25- Sit Ups 

50- Single Unders

Rd. 2 – 13- Squat Cleans 65/85

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25- Sit Ups 

50- Single Unders

Rd. 3 – 11- Squat Cleans 75/105

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25- Sit Ups 

50- Single Unders

Rd. 4 – 9- Squat Cleans 85/125

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25- Sit Ups 

50- Single Unders

Rd. 5 – 7- Squat Cleans 105/145

Stop at 20 minutes.

author: admin

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