CrossFit WOD, February 7, 2020

CrossFit WOD, February 7, 2020

Friday February 7

Warm-up
Coaches Choice

Strength
Floor Press (Build to a 2RM in 9 sets. Rest 2:00 )

Metcon
Metcon (Time)
4 Rounds, for time
21 Box Jumps (24, 20)
18/15 Cals on the Rower
9 Thrusters (115, 73)

– Goal: Moderate effort throughout – 80% – thrusters don’t need to be done UB, but should not take longer than 2 sets. Don’t worry about time, worry more about efficiency.
Rx+:(End each round with 6/3 Bar Muscle-ups)
L3: (95, 63)
L2: (75, 53) (20, 15)
L1: (65, 45) (20, 15) – 10 step-ups each round)

Metcon (Time)
4 Rounds, for time
21 Box Jumps (24, 20)
18/15 Cals on the Rower
9 Thrusters (115, 73)

– Goal: Moderate effort throughout – 80% – thrusters don’t need to be done UB, but should not take longer than 2 sets. Don’t worry about time, worry more about efficiency.
Rx+:(End each round with 6/3 Bar Muscle-ups)
L3: (95, 63)
L2: (75, 53) (20, 15)
L1: (65, 45) (20, 15) – 10 step-ups each round)

Extra Credit
DB Hammer Curls (Weight)
Rest 60s.