Fri Jan 23

Train
CrossFit Open 20.2:
20 Min AMRAP:
4 Dumbbell Thrusters @ 50/35
6 Toes-to-bar
24 Double-unders

Move
20 Min AMRAP:
4 Dumbbell Squats (or Push Presses)
6 Abmat Sit-ups
24 Single-skips

Warm-up
2 Sets:
1 Min Bike
15s Pronated Hang
8 Scap Pull-ups
15s Supinated Hang
8 OH Plate Reverse Lunges

Strength
2121 Tempo Deadlifts
5 x 3 @ 70-80%

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Stimulus
Strength: building on last week by adding a set to our tempo deadlifts. Each rep takes six seconds: 2s up, 1s at the top, 2s down, 1s at the bottom

Train/Move: select weights and movements that allow for steady work. Aim for a slower pace of the start and possibly break up TTB into smaller sets early on