18 Feb CrossFit WOD, February 19, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Push Jerk (Weight)
Push Jerk:
– 2×3 reps @ 65% 1RM Jerk
– 3×3 @ 70% 1RM Jerk
* rest as needed between sets *
– 2×3 reps @ 65% 1RM Jerk
– 3×3 @ 70% 1RM Jerk
* rest as needed between sets *
Warm-up
Workout Prep**
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
30 sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step ups (each side)
3 up-downs
**2. Strength Prep**
2 sets (empty bar)
3 Shoulder Press
3 Push Press
3 Push Jerks (have athletes focus on their feet consistently landing in the squat stance with and a good 2in catch position)
– after-
2-3 Warm Ups to working weight