February 12, 2020

11
Feb

February 12, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Of course it’s hard. It’s supposed to be hard. It it were easy, everybody would do it. Hard is what makes it great.”

Warm-up

2 rounds of:

1-minute of single-unders, row, or bike

50-ft of 3 air squats + 1 broad jump

50-ft inchworms + push-up

Specific Warm-up

Clean and jerk

5 high hang power clean + front squats

5 clean deadlift + clean

3 step-outs to split jerk receiving position (no barbell)

3 jump and lands to split jerk receiving position (no barbell)

3 jump and lands, driving the arms overhead (no barbell)

10 split jerks (with an empty barbell)

Workout of the Day

Metcon (Time)

Practice SLIPS for 20 minutes

Clean and jerk 1-1-1-1-1 reps
Scaling Option 1:

Practice SLIPS for 20 minutes

Clean and jerk 5-5-5-5-5 reps

(With light weight)

Scaling Option 2:

Practice SLIPS for 20 minutes

Clean and Push Press

5-5-5-5-5 reps

(With light weight)

Cooldown

Coaches Choice