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Tuesday 1.8.19 Workout of the Day

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Tuesday 1.8.19
“Happy Ending”
For Time: (15 Min Cap)
90 Double Unders F(180 Singles)
18 Toes to Bar F(Knees to Chest)
9 Squat Cleans F(95/65) P/S(135/95)
90 Double Unders
18 Toes to Bar
7 Squat Cleans F(115/75) P/S(165/115)
90 Double Unders
18 Toes to Bar
5 Squat Cleans F(135/85) P/S(185/125)
*Rest Until the 15 Min Mark, Then Immediately Into 7 Minutes to Build to a Heavy Single Squat Clean

WOD Tips:
The CrossFit Open is quickly approaching and this is a very familiar format. Today’s WOD will push you to quickly finish a metcon, and then recover as much as possible before going for a heavy squat clean, which we have seen a few times in previous Open workouts. There are some higher skilled movements in today’s WOD, so modify the movements to allow yourself to move quickly, with the goal of finishing in around 12 minutes or less. If you have double unders but that rep number is aggressive for you – feel free to cut the reps down slightly to fit your current abilities. During the Toes to Bar we would like most people to try and finish these reps in 2-3 sets. Again, you may choose to cut the reps down slightly, or modify to Knees to Chest which is usually used as a scale in the Open. After each round you will be completing squat cleans, with increasing weight and decreasing reps. These should get progressively more challenging, but you should not be failing reps. These will also be a great prep to get you ready for the heavy lift after the metcon. If you finish the metcon before 15 minutes, you will rest until the 15 minute mark. At 15 minutes, you will have a 7 minute window to build to a heavy single squat clean. You will have two scores today, the time it took you to complete the metcon, plus the heaviest weight you hit for the squat clean.

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BeachFit Workout of the Day

“MEL”

For Time 

12-10-8-6-4-2

Suitcase Deadlifts / side 
Box Jumps 

*After every round complete:
10/7 Calorie Row 

Time cap: 16 min

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Core Wod