CrossFit 213 Downtown Los Angeles WOD February 19th, 2018

**Hey everyone! This is the first week of the open and this Friday we will have from 1 pm to 8 pm dedicated to the Crossfit Games Open 18.1, check your email tonight for more details on how our "friday night lights" is going to happen. Email me if you have any questions. NO OPEN GYM TODAY!!

Monday:

Warm-up: Hip Mobility + Empty Barbell Technique

Strength/Skill:

         12 Minute EMOM

    ODD: Max Power Cleans (RX:155/105)

    EVEN: 50 Double-Unders

    Score = Total # of PC

Metcon:

    For Time:

    50 Calorie Row

    25 Power Snatches (RX:105/85)

    50 Lateral Bar Burpees

    25 Power Snatches (RX:105/85)

    50 Double-Unders

 

CrossFit 213 Downtown Los Angeles WOD February 17th, 2018

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"CROSSFIT CONDITIONING BIAS"

*TODAY WILL BE SIMILAR BUT NOT EXACT TO OUR FRIDAY NIGHT LIGHTS FOR THE NEXT FIVE WEEKS*

**EXPECT MORE DETAILS TO BE RELEASED THIS WEEKEND**

WARM UP:

MOBILITY

COUCH STRETCH (R/L)

PIGEON STRETCH (R/L)

PVC PIPE STRETCHES

BARBELL WARM UP "TABATA" (12 ROUNDS) (20/5)

-GRAB A BUDDY, EACH PAIR WILL SELECT TWO OF THE SAME BENCHMARK WORKOUTS-

-EACH PERSON WILL HAVE A NINE MIN CAP TO COMPLETE EACH WORKOUT, ONE MINUETE WILL BE ALLOWED FOR TRANSITION-

-IF YOUR NOT WORKING, YOU ARE JUDGING-

METCON:

A) "FRAN"

B) "DIANE"

C) "AMANDA"

D) "ANNIE"

E) ''GRACE"

F) "ISABEL"

G) "KAREN"

RX CHALLENGE

-IF YOU CHOOSE THESE LAST TWO, YOU TWO WILL HAVE A 40 MINUTE CAP TO COMPLETE EACH WITH YOUR BUDDY, EACH PAIR WILL COMPLETE ALL REPS-

H) "LINDA"

I) "SPECIAL MARY"