23 Feb CrossFit WOD, February 24, 2020
Posted at 20:00h
in Work out of the day
Monday February 24
Warm-up
Warm Up 1
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Strength
Power Clean x2 Front Squat x2 Split Jerk x1 (Weight)
Every 2 Minutes for 6 sets at between 70-80 % of your Clean and Jerk
Power Clean x2 Front Squat x2 Split Jerk x1 (Weight)
Every 2 Minutes for 6 sets at between 70-80 % of your Clean and Jerk
Metcon
BP Benchmark #5 (Time)
For time:
30 Front Squats (155, 105)
45 Bar Facing Burpees
30 Front Squats (155, 105)
45 Bar Facing Burpees
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (53, 35 – Goblet Squat) (Regular Burpees)
8:00 Time Cap
Metcon (Time)
RX+ Additional Metcon
Rest 10:00 after "BP Benchmark #5"
For time:
30 Power Cleans (185, 125)
45 Bar Facing Burpees
Extra Credit
Banded Goodmornings: 4 x 15. Rest 60s.
*Between sets complete 10 Hollow Rocks
*Between sets complete 10 Hollow Rocks