27 Feb CrossFit WOD, February 28, 2019
Posted at 20:00h
in Work out of the day
02/28/2019
Warm-up
Weightlifting
Power Snatch x 2 OHS x 2 (Weight)
Power Snatch + OHS: 5 x 2 + 2, every 60s building in weight
Metcon
Metcon (Time)
5 Rounds for Time
12 Lateral Burpees
6 Front Squats @ 60% of your 1RM
10 CTB Pull ups
12 Lateral Burpees
6 Front Squats @ 60% of your 1RM
10 CTB Pull ups
Auxillary Work
5 Minutes of Row, Bike, Jog
100m shuttle run (50m out, 50m back)
Asymmetrical Carry x 50 ft.
Squat Thrust x 5 reps
Then,
Grab barbells and complete
3 Deadlifts
3 Muscle Cleans
3 Squat Cleans
*Add light weight
2 Deadlifts
2 Power Cleans
2 Squat Cleans
*Add light weight
2 Deadlifts
1 Power Clean
1 Squat Clean