22 Feb CrossFit WOD, February 23, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Hang Snatch, Below the Knee Snatch, Snatch (Weight)
3 Position Snatch (Hang, Below the Knee, Floor) for load:
– 5 Sets @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
– 5 Sets @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
Workout Prep
**3. Workout Prep**
2 sets
3 Thrusters (add weight each set)
2 Strict weighted Pull Ups (add weight each set)
2 sets
3 Thrusters (add weight each set)
2 Strict weighted Pull Ups (add weight each set)
Metcon
Metcon (Time)
For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
:20 on :20 off
High Knees
Butt Kicks
Push Ups
Air Squats
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Hang + 1 Below the Knee + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight