04 Feb CrossFit WOD, February 5, 2020
Posted at 20:00h
in Work out of the day
Wednesday February 5
Warm-up
"Musical Medballs"
Skill
Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.
Metcon
Metcon (AMRAP – Rounds and Reps)
For total rounds:
With 11 Minutes on the clock
Row 1k
Then Max Rounds of:
15 KBS (53/35)
15 Hang Clean and Jerks (95/63)
Rest 2:00
With 11 Minutes on the clock
Row 1k
Then Max Rounds of:
15 KBS (53/35)
15 Hang Clean and Jerks (95/63)
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
With 11 Minutes on the clock
Row 1k
Then Max Rounds of:
15 Wall balls (20/14)
15 Power Snatch (95/63)
Row 1k
Then Max Rounds of:
15 Wall balls (20/14)
15 Power Snatch (95/63)
*Score = total rounds and reps
– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for power snatches.