February 21, 2020

20
Feb

February 21, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“When your work speaks for itself, don’t interrupt.”

Warm-up

2 rounds of:

15 Burpee meter row

10 PVC pass-throughs

10 push-ups

5 high box jumps

Specific Warm-up

Clean

5 high hang power clean + front squats

5 clean deadlift + clean

Push Jerk

Push jerk

5 “jerk lands” with a PVC overhead

10 push jerks with an empty barbell

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Partner Friday

In Teams of 2

40 Clean

40 Front Squat

40 Push Jerk

♀ 145 lb. ♂ 205 lb.

Time Cap 12 min

Cooldown

Coaches Choice