01 Feb CrossFit WOD, February 2, 2021
Posted at 20:00h
in Work out of the day
Tuesday
At-Home Metcon
Warm-up
Warm-up
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through
10 Scap Pull-Ups
5 BB Muscle Clean and Press*
Into…
2 ROUNDS
5 Bent Over Rows
10 BB Back Rack Lunges**
:20 BB OH Hold
*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.
Weightlifting
Clean and Jerk (Weight)
Every 90 Seconds for 7 Sets
Clean and Jerk x 2
All Sets at between 70-80%
Clean and Jerk x 2
All Sets at between 70-80%
Workout
Metcon (Time)
FOR TIME
3 ROUNDS
20/15 Cal Bike (25/22 Cal Row)
15 Pull-Ups
20 Overhead Walking Lunges (95/63)
3 ROUNDS
20/15 Cal Bike (25/22 Cal Row)
15 Pull-Ups
20 Overhead Walking Lunges (95/63)
-Rest 3:00-
1 ROUND
60/45 Cal Bike (80/65 Cal Row )
30 Pull-Ups
60 Overhead Walking Lunge
(Score is Time)
KG BB: (42.5/30)|(30/20)
12 Burpees
12 Air Squats
12 Push Ups
12 Sit ups