11 Feb CrossFit WOD, February 12, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Metcon
Metcon (Time)
In Teams of 2
For Time
210-180-150 Double Unders
15 Syncro Burpees
Rest 3 Min
120-90-60 Cals On AB
15 Syncro Burpees
35 Min Time Cap
Weightlifting
Snatch Pull (Weight)
Overhead Squat (Weight)
Overhead Squat
3=60%
3=70%
3=75%
3=60%
3=70%
3=75%
RDL (Weight)
RDL Snatch Grip % of Snatch
2×4=80%
2×4=90%
1×4=110%
2×4=80%
2×4=90%
1×4=110%
4=70%
3=75%
3=80%
3=75%