06 Feb CrossFit WOD, February 7, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Power Clean + Jerk (Weight)
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Ideally 5 touch and go reps should take around 15-20 seconds to complete
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Ideally 5 touch and go reps should take around 15-20 seconds to complete
Workout Prep
Workout Prep**
1 set
5/4 Calorie Row
5 Abmat Sit Ups
5 Push Ups
1 set
5/4 Calorie Row
5 Abmat Sit Ups
5 Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
15/12 Calorie Row
15 Abmat Sit-ups
15 Push-ups
15/12 Calorie Row
15 Abmat Sit-ups
15 Push-ups
30 second Row (moderate)/ 30 second Row (easy)
– into –
3 Sets
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks