02 Feb CrossFit WOD, February 3, 2020
Posted at 20:00h
in Work out of the day
Monday February 3
Warm-up
Strength
Squat Clean (Weight)
Build to a 1RM in 10 sets. Rest 2:00
– Sets should look like – 3-3-2-2-1-1-1-1..
– Goal: 5# PR
– Sets should look like – 3-3-2-2-1-1-1-1..
– Goal: 5# PR
Metcon
BP Benchmark #1 (AMRAP – Rounds and Reps)
AMRAP 7:
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.
Rx+:(205, 135)
L3: (155, 105)
L2: (135, 95)
L1: (115, 75)
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.
Rx+:(205, 135)
L3: (155, 105)
L2: (135, 95)
L1: (115, 75)
BP Benchmark #1 (AMRAP – Rounds and Reps)
AMRAP 7:
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.
Rx+:(205, 135)
L3: (155, 105)
L2: (135, 95)
L1: (115, 75)
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.
Rx+:(205, 135)
L3: (155, 105)
L2: (135, 95)
L1: (115, 75)
Extra Credit
Banded Ab Pulldowns: 4 x 15. Rest 60s.
Then,
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3
Then,
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3
8 Deadlifts
8 Power Cleans
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 Barbell Rows
Rest 60s between rounds
Then,
Review Squat Clean Technique + Goals for today’s strength work