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Monday, February 6, 2023

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Lactate Threshold

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

2023 CrossFit Open Begins Thursday, February 16, 2023

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

:20 thumb down lat str/arm

5 BB strict OHP

-3 min prep-

SOD

In 12 minutes, build to a challenging set of 3 strict OHP

-3 min BB cleanup & return to board-

WOD Review: 4 min

-3 min prep-

WOD

AMRAP in 12 min of:

600m Bike or 250m Row

12 DB cleans (1 x 50/35) (50+ 35/20) (total)

12 Hand release push-ups

12 DB Plank rows (1 x 50/35) (50+ 35/20) (total)

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