07 Feb CrossFit WOD, February 8, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Feb 8
Warm-up
Back Squat (5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
Complete a set on the 2:30 minutes )
Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)