19 Feb CrossFit WOD, February 20, 2020
Posted at 20:00h
in Work out of the day
Thursday February 20
Warm-up
Strength
1 1/4 Front Squats (Weight)
Build to a heavy 3 in 8 sets. Rest 2:00
– Goal: Exceed loading from last week by 5-10#s if you’re feeling good.
– Goal: Exceed loading from last week by 5-10#s if you’re feeling good.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
– Goal: 100% EFFORT! Leave nothing in the tank on this one.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
6:00 Time Cap
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
6:00 Time Cap
Extra Credit
Banded Pull-throughs: 4 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom
2) 2 Rounds of:
6 Romanian Deadlift
6 Power Cleans
6 Front Squats
6 Push Jerk
Green-Band Walk x 10 Steps each direction
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
3) Review Power Clean