24 Feb CrossFit WOD, February 25, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
3 Position Clean (Weight)
3 Position Cleans (hang, below the knee, floor):
– 2 sets @ 70% 1RM Clean
– 3 sets at 75% 1RM Clean or a heavy moderate weight
* rest 60-90 seconds between sets *
– 2 sets @ 70% 1RM Clean
– 3 sets at 75% 1RM Clean or a heavy moderate weight
* rest 60-90 seconds between sets *
Workout Prep
Workout Prep**
2 sets
2 Deadlifts (add weight each set)
3 Double Dumbbell Shoulder to Overhead (add weight each set)
4 GHD’s (2 Parallel + 2 Full GHD’s)
2 sets
2 Deadlifts (add weight each set)
3 Double Dumbbell Shoulder to Overhead (add weight each set)
4 GHD’s (2 Parallel + 2 Full GHD’s)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
2-4-6-8-10….
Deadlifts (225/153)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
GHD sit ups or Stick Sit Ups
2-4-6-8-10….
Deadlifts (225/153)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
GHD sit ups or Stick Sit Ups
1 min easy bike or row
5 Deadbugs (each side)
5 Deadlifts (empty bar)
5 Single DB Shoulder to Overhead (each side)
5 Situps (focusing on leg extension during situp)
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
2 sets (empty bar)
1 Hang Clean + 1 Below the Knee + 1 Full Clean
* Once complete give athletes 2-3 sets to warm up to starting weight