27 Feb CrossFit WOD, February 28, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Workout Prep
Workout Prep**
1 set (at workout pace)
3 GHD’s
2 Thrusters
1 Burpee Box Jump Over
1 set (at workout pace)
3 GHD’s
2 Thrusters
1 Burpee Box Jump Over
Weightlifting
Back Squat (Weight)
Back Squat:
– Heavy Single (10-12 minutes)
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights
This is what we have been training for; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of "Bad Movement."
– Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
– Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
– Record your heaviest lift as 1 of your scores for load
Metcon
Metcon (5 Rounds for reps)
5 sets (Every 3:30 minutes)
15 GHD Sit Ups (OR 15 V-Ups)
10 Thruster (95/65)
5 Burpee Box Jump Over (24"/20")
15 GHD Sit Ups (OR 15 V-Ups)
10 Thruster (95/65)
5 Burpee Box Jump Over (24"/20")
5 GHD’s to parallel (focus on leg extension)
3 Thrusters + 3 Back Squats (empty bar – build across)
4 Burpee Box Jump