CrossFit WOD, February 4, 2021

CrossFit WOD, February 4, 2021


Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

2 sets
20 sec. Assault Bike (workout pace)
20 ft Farmer Carry (start light and add weight on the second set)

Anything not labeled with a "power" before means full squat, if possible. So Hang Clean and Clean are full squat cleans.
Power Clean + Hang Clean + Clean (5 x 3)
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 75% 1 RM clean
– 3 sets x 1+1+1 reps @ 80% 1 RM clean
* Rest 60-90 seconds between sets

Metcon (Distance)
2:00 Amrap (6 sets)
20/15 Calorie Assault Bike or Row
Max Distance Farmers Carry (Heavy)
– Rest 1:00 between sets –

Assault Bike: Athletes should finish the bike in roughly 60 seconds and be using an effort of around 80%. Lower the number of calories on the bike by two until athletes are finishing on the bike around the minute mark