Pre Season 2.2: 12 Feb – 17 Feb

Monday
Metcon
“The Massive Brief”
21 Thrusters 43/29Kg
21 Pull Ups
15 Thrusters 52/36Kg
15 Chest to Bar Pull Ups
9 Thrusters 61/43Kg
9 Bar Muscle Ups

Purpose
Excessive Depth / Enthusiasm

Mobility
Bretzel Stretch

Tuesday
Metcon
“Elinor Ostrom”
AMRAP 30
10 Cal Erg
10 Abwheel Rollouts
10 Banded Pull Aparts
10 Banded Push Downs
100′ Suitcase Carry

Purpose
Base Constructing / Well being

Mobility
Saddle Stretch
Half Moon Stretch

Wednesday
Metcon
“Fearless”
10,9,8…3,2,1
Wall Going through HSPU
Deadlifts 140/90Kg

Purpose
Energy!

Mobility
Bretzel Stretch
Capsule Stretch

Thursday
Metcon
“Attractive”
50 Burpee Field Soar Overs
50 Kettlebell Swings 32/24Kg
50 Wall Ball Photographs
50 Cal Row/Ski

Purpose
Breath management / grit

Mobility
Sofa Stretch

Friday
Metcon
“Enjoyable Home”
In 2 Minutes
12/8 Calorie Idea 2 Bike
5 Strict Chin Ups
AMRAP Crossovers

2 minute relaxation

12/8 Calorie Assault Bike
5 Strict Pull Ups
AMRAP Handstand Stroll

2 minute relaxation
Repeat 4 instances

Purpose
Talent/Coordination Beneath Fatigue

Mobility
Ring Pec Stretch

Saturday
DRAFT DAY!

Judged Metcon
“CrossFit Open 13.4”
7 Minute Ladder
3 Clear & Jerks 61/43Kg
3 Toes to Bar
6/6, 9/9/, 12/12…

Purpose
Open Prep With Judging

Mobility
Shoulder Extension Stretch

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