16 Feb CrossFit WOD, February 17, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Power Clean + Hang Clean + Clean (Weight)
Power Clean + Hang Clean + Clean:
– (1+1+1) x 2 set @ 75% 1RM Clean
– (1+1+1) x 3 sets at 80% 1RM Clean
* rest 60-90 seconds between sets *
– (1+1+1) x 2 set @ 75% 1RM Clean
– (1+1+1) x 3 sets at 80% 1RM Clean
* rest 60-90 seconds between sets *
Warm-up
Workout Prep
1 set
20 sec. Row (10 workout pace)
5 Wall Balls (Workout weight)
1 set
20 sec. Row (10 workout pace)
5 Wall Balls (Workout weight)
Metcon
Workout today has two options. Option 1 is a heavy wallball (30/20) with less reps and option 2 is a lighter wallball (20/14) with more reps. Stimulus is slightly different with each workout. The "Heavy" option will be moderate pacing on both wallballs and the row due to the weight of the ball with planned sets and rest during the wallballs. The "Lighter" option is more of a push pace on the wallball and moderate pacing on the row with larger sets and the potential of going unbroken on wallballs.
Metcon (Time)
3 Sets
21-15-9
Wall Balls (30/20)
Row Calories
21-15-9
Wall Balls (30/20)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
OR
3 Sets
27-21-15
Wallballs (20/14)
21-15-9*
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
High Knees
Butt Kicks
Air Squats
Strict Press
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 + 1 Clean
* Once complete give athletes 2-3 sets to warm up to starting weight