11 Feb CrossFit WOD, February 12, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Clean + Hang Clean (Weight)
2 position (Floor + Hang) Cleans:
– 2 sets @ 80% 1RM Clean
– 3 sets @ 85% 1RM Clean
– rest 60-90 seconds between sets –
– 2 sets @ 80% 1RM Clean
– 3 sets @ 85% 1RM Clean
– rest 60-90 seconds between sets –
Warm-up
Workout Prep**
2 sets
Set 1:
3 Overhead Squats (empty)
10 Single Unders
3 Thrusters (empty)
10 Double Unders
Set 2:
3 Overhead Squats (Light)
10 Single Unders
3 Thrusters (Light)
10 Double Unders
2 sets
Set 1:
3 Overhead Squats (empty)
10 Single Unders
3 Thrusters (empty)
10 Double Unders
Set 2:
3 Overhead Squats (Light)
10 Single Unders
3 Thrusters (Light)
10 Double Unders
Metcon
Metcon (Time)
3 Rounds
10 Overhead Squats (95/65)
50 Double Unders
10 Overhead Squats (95/65)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
10 Min Cap
Butt Kicks up and back
Lateral Shuffle up and back
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
– into –
2 sets (empty bar)
1 Squat Clean + 1 Hang Squat Clean
* Once complete give athletes 2-3 sets to warm up to starting weight