09 Feb CrossFit WOD, February 10, 2020
Posted at 20:00h
in Work out of the day
Monday February 10
Warm-up
Coaches Choice
Strength
Deadlift (Build to a 5RM touch n go set in 6 sets.)
Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress
Metcon
BP Benchmark #3 (Time)
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to "Fran" – loading should be light/fast.
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
7:00 Time Cap
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to "Fran" – loading should be light/fast.
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
7:00 Time Cap
Extra Credit
Reverse Hyper: 4 x 25 @50% of Back Squat. Rest 90s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.