16 Feb CrossFit WOD, February 17, 2020
Posted at 20:00h
in Work out of the day
Monday February 17
Warm-up
Strength
Deadlift (Weight)
5 x 5 @ 75% of your 1 RM
Metcon
BP Benchmark 4 (AMRAP – Rounds and Reps)
AMRAP 10:
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Up Downs)
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Up Downs)
BP Benchmark 4 (AMRAP – Rounds and Reps)
AMRAP 10:
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Up Downs)
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Up Downs)
Metcon (Time)
RX+ Additional Metcon
Rest 5:00 after Metcon #1
Then,
1 Mile Sledpull Powerwalk Carrying a Medball For time
Rest 5:00 after Metcon #1
Then,
1 Mile Sledpull Powerwalk Carrying a Medball For time
1/2 BW on sled + 30-50# medball against stomach
Extra Credit
Glute March x 5:00 max reps
Active Straight Leg Raises x 60s each
Active Straight Leg Raises x 60s each
10-8-6-4-2:
Russian KBS(light)
Goblet Squats (light)
Up Downs
Then,
Warm-up + Review
Deadlift