Monday, February 14th

Strength: Ring dips – 5×5.

Strength – Dips should be done on rings if possible, but instead of banded ring dips for those scaling, we can use the matador or set up two boxes and perform dips in between the two. For anyone that can do more than 5 ring dips (strict), we will add weight.

Conditioning:

CrossFit Games Open 17.2 As many reps as possible in 12 mins of: 2 rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 Toes-to-bars 8 Dumbbell Power Cleans, 50/35 lbs — then — 2 rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 Bar Muscle-ups 8 Dumbbell Power Cleans, 50/35 lbs … Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds.

Scaled: 2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.