CrossFit 1490 – CrossFit

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Warm-up (No Measure)

Skiing

2 Rounds

:30 Slow

:20 Moderate

:10 Sprint

2 Rounds

-10 DB Strict Press

-10 Double DB Deadlift

-100ft Bodyweight lunge

Power Clean

Power Clean and Jerk

10:00 EMOM

Min 0-3: 6 Reps @ 65-72%

Min 4-6: 5 Reps @ 75-78%

Min 7-9: 4 Reps @ 80-82%

Min 10: 3 Reps @ 85+%

% Based on 1RM power clean and jerk

*Keep unbroken as long as possible

Metcon (Time)

“You look like Aladdin”

For time:

30-20-10

-Wall ball 30/20#

-Cal Bike

**Rest 5:00**

4 Rounds

-400m Run

-12 Devil Presses 50/35#

Rx+: As Prescribed

Rx: 20/14# WB / 9 Devil Press

Scaled:

Part 1: 20-15-10 / 20/14# WB / 35/25# Dumbbells

Goal: Part 1 – 6-6:30 / Part 2 – 11-12:00

Remember this is a 2 part workout so don’t crush yourself on part 1 especially on the bike. Leave some in the tank to be able to attack the devil press in part 2. Work on efficiency with the dumbbells and using a good active recovery pace in the early rounds to leave you with a sprint at the end.

**21 Min Time cap**