• CrossFit Crosscheck

Thursday, February 27


"Grunt Work" Week #4 ------------ Bench Press Thursdays, Open Wod Practice 1. Mobility and Activation 2. Bench Press & Hand Release Pushups 3. Open Wod 16.2 Practice Extra 4. The Fire Activation 1 Minute Each x 2 Active Spiderman Active Samson Single Unders Dead Hang & Kipping Situps

Bench Press (Emom x 10)

Odd Minutes: 5 Bench Presses at 65% Even Minutes: 8 Hand Release Pushups Alternating Emom for 10 Minutes.

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175# *Round 5 - 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 - 15 @ 95# / 55# *Round 2 - 13 @ 115# / 75# *Round 3 - 11 @ 135# / 95# *Round 4 - 9 @ 155# / 115# *Round 5 - 7 @ 185# / 135# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of: 25 Sit Ups 50 Single Unders Squat Cleans* *Round 1 - 15 @ 65# / 45# *Round 2 - 13 @ 85# / 65# *Round 3 - 11 @ 105# / 75# *Round 4 - 9 @ 125# / 85# *Round 5 - 7 @ 145# / 105# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

**EXTRA**

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

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