CrossFit WOD, February 23, 2022

22 Feb CrossFit WOD, February 23, 2022

Posted at 20:00h in Work out of the day by admin

Wednesday

Warm-up

5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks

Weightlifting

Clean and Jerk (Weight)

Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Look to add a small amount of weight from 2 weeks ago.

Workout Prep

Workout Prep**
1 set
5/4 Calorie Assault Bike
2 Box Jumps
1 Bar Muscle Up
50m Run
5 yard Handstand Walk

Metcon

EMOM x 18

Min 1: 15/12 Assault Bike
Min 2: 10 Box Jumps (24"/20")
Min 3: 5 Bar Muscle Ups or 8 Burpee Pull Ups
Min 4: 200/175m Row)
Min 5: 25’ Handstand Walk (OR 50′ Bear Crawl)
Min 6: Rest