March 16, 2020

15
Mar

March 16, 2020

Announcements

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Great things never come from comfort zones.”

Warm-up

AMRAP 8:

15 pulls on the rower

15 banded pull-aparts

Push-up to side plank, 5 reps per side

10 jumping air squats

30-seconds of reverse grip bar hang

Specific Warm-up

Push Jerk

5 reps of jump and land

5 reps of jump and land with thumbs on shoulders

5 reps of jump and land with punch up

5 jerk “lands” with PVC overhead

10 push jerks

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps
Scaling Option:

Practice SLIPS for 15 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps

Cooldown

Coaches Choice