February 19, 2020

18
Feb

February 19, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Dreams are necessary to life.”

Warm-up

2 rounds of:

1:00 of single-unders

20-seconds of hollow hold

20-seconds of arch hold

10 pass-throughs with a PVC

Specific Warm-up

Shoulder press

20-second overhead hold

5 shoulder presses + press behind (with an empty barbell)

10 shoulder presses (with an empty barbell)

Push press

Perform 5 reps with an empty barbell:

Dip + hold

Dip + drive

Push press

Push jerk

5 “jerk lands” with a PVC overhead

10 push jerks with an empty barbell

Workout of the Day

Metcon (Time)

5 rounds for time of:

5 shoulder presses

10 push presses

15 push jerks

♀ 65 lb. ♂ 95 lb.

Cooldown

Coaches Choice