Put It Up CrossFit WOD for Feb 20,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 Daily Workout for Feb 20,2019 en-us Wed, 20 Feb 2019 00:00:00 MST Wed, 20 Feb 2019 00:22:39 MST Put It Up CrossFit WOD for Feb 20,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 SL9 WORKOUT #2 2/20/19 Wed,Feb 20,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 Wed, 20 Feb 2019 00:00:00 MST 3 Rounds for MAX Reps, 1 min each station:<br /><br />Wallball (20#/10'-14#/9')<br />Hang Powerclean (75#/55#)<br />Box Jump (step down) (24''/20'')<br />Push Press (75#55#)<br />Burpees<br />REST<br /><br />Goal: Give full effort today and prioritize hitting the movement standards over your score. This is a benchmark we will retest so we want to have an accurate baseline! PLEASE RECORD YOUR SCORE ON THE LEVEL METHOD WEBSITE!<br /><br />Tip: Find a steady pace and keep it! Try to match or beat what you get on round one for all rounds. These movements are meant to allow you to keep moving the whole time. <br /><br />Rx+ Purple: Click this if you get 300/255+ Reps<br />Rx Blue: Click this if you get 260/225+ Reps<br />Rx2 Orange: Click this if you get 200/170+ Reps <br />Rx3 Yellow: Step Ups Allowed, click this if you get 125+ Reps<br />MODWOD White: 10#/8'-6#/8', 45#/35# or DB pair (20#/12#), 20''/16'' Burpee to Box WARM UP 1/17/19 Wed,Feb 20,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 Wed, 20 Feb 2019 00:00:00 MST FOAM ROLL: Full Body<br /><br />GROUP WARM UP <br /><br />1 min each station Cycling Through<br /><br />Air Squat (Mix feet)<br />Hang Clean High Pull<br />Step Up <br />Strict Press<br />Burpees<br />------------------------<br />Hip Rotations-20 reps R/L<br />Spiderman to Hammy-30 secs R/L<br />Praying Pose to Hammy-30 secs R/L<br />Walking Plank-30 secs<br />Downward Dog-30 secs<br />------------------------<br />Brief SL9 #2. Do 5 or so reps of each movement at working weight before starting. <br /><br /><br />GROUP COOLDOWN<br /><br />2 Sets<br />Single Leg Saddle-30 secs R/L<br />Downward Dog-30 secs<br />Reverse Shoulders-30 secs FINISHER 2/20/19 Wed,Feb 20,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190220 Wed, 20 Feb 2019 00:00:00 MST EMOM 5<br /><br />Weighted Step Up-10 reps (5 each leg)<br /><br />*Record DB weight used as your score<br /><br />Blue Rx: As written<br />Orange Rx2: 8 Reps EMOM<br />Yellow Rx3: 8 Reps bodyweight EMOM