2.13.21 Workout of the Day

Valentine’s Day Open Gym 930-11 AM ❤️

930-10 warm up: We have suggested snatch warm up on the board

10-11 “Fitness with Friends”

RX :0-12 minutes Build to heavy snatch for the day (squat or power ). Hit one every 2 minutes.

12-17 minutes transition

17-60 minutes: 5 rounds for time: 18/15 cal echo bike +12 handstand push-ups + 9 power snatch (135/95) + 3/2 rope climb (30 minute cap).

Remainder of time, gymnastics 🤸‍♀️.. Continue to work on skills for Fittest of the Coast & Open.

Scaled: 0-12 minutes , Build to heavy power snatch. Focus on good technique each rep over weight.

12-17 transition

17-60 minutes: Conditioning: 5 rounds for time:15/12 cal echo bike+ 6 wall walks or 9 box HSPU+ 3 power snatch (95/65)+15 ring rows (30 minute cap)

Remaining time is skill work of choice, pick a skill: 1:00 practice / 1:00 rest.