January 20, 2020

20
Jan

January 20, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”

Warm-up

2 rounds of:

60 seconds of single-unders

15 banded good mornings

10 lunge + PVC pass-through

30-second reverse grip bar hang

Specific Warm-up

Power clean and push jerk

5 reps – jump and land with hands at sides

5 reps – jump and land with hands in front rack position

5 reps – jump, punch and land

10 reps – push jerk with an empty barbell

5 dip and drive

5 hang muscle clean

5 hang power cleans

5 power cleans and push jerks

Workout of the Day

Metcon (Time)

Heavy Grace

30 clean and jerks for time

♀ 125 lb. ♂ 185 lb.
Scaing Option 1:

20 clean and jerks for time

Scaing Option 2:

20 clean + Push Press for time

Cooldown

3 rounds not for time:

10 strict TTB

100M Suitcase Carry each arm – AHAP

1 min Plank