10 Feb CrossFit WOD, February 11, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
2 Snatch Pull + 2 Snatch (Weight)
2 Snatch Pulls + 2 Snatch:
– 2 sets @ 73% 1RM Snatch
– 3 sets @ 78% 1RM Snatch
* Rest 60-90 seconds between sets
– 2 sets @ 73% 1RM Snatch
– 3 sets @ 78% 1RM Snatch
* Rest 60-90 seconds between sets
Metcon
Metcon (Time)
Partner Workout
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed *
25 Min Cap
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed *
25 Min Cap
1 min machine easy pace
5 Double DB deadlift (light weight – build to workout weight)
5 Double DB Shoulder to Overhead (light weight – build to workout weight)
5 DB Snatch each arm
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats