11 Feb CrossFit WOD, February 12, 2020
Posted at 20:00h
in Work out of the day
Wednesday February 12
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Power Snatch x 1 Snatch x 1 (Weight)
Every 90 Seconds for 6 sets. Focus on technique
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 63)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly
L3: (75, 53)
L2: (65, 45)
L1: (55, 35) (Regular Burpees)
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 63)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly
L3: (75, 53)
L2: (65, 45)
L1: (55, 35) (Regular Burpees)
Extra Credit
L-Sit Hold: Accumulate 1 Minute on parallettes or boxes