Crossfit 213 Downtown Los Angeles WOD 2/1/17

Wednesday:

Warm-up: Hip Mobility & Glute Activation + Clean Barbell Technique

Strength/Skill:

    Work up to 80%+ of 1RM “213 Clean Complex”

 

 

    Then: 2 Reps every 2 Minutes for 10 minutes at that percentile

    1 Rep = 2 Power Cleans (Floor) + 1 Front Squat + 3 Jerks

 

Note: The percentage has increased from the previous week. If 70% and below is used, then 3 reps must be completed every 2 minutes.

Metcon:

    3 Rounds For Time:

    10 Front Squats (RX:115/75) (INT:95/65)

    200M Run

    10 Push Press (RX:115/75) (INT:95/65)

    200M Run

    10 Thrusters (RX:115/75) (INT:95/65)

    200M Run

     *Note: RETEST WEEK - Beat old Scores, Numbers, & Times