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CrossFit WOD, February 9, 2022

08 Feb CrossFit WOD, February 9, 2022

Posted at 20:00h in Work out of the day by

Wednesday

Warm-up
3 sets
2 Zombie Climbs or 5 Strict Pull Ups
4 Dumbbell Box Step-Ups (light weight)
4 Dumbbell Bench Press
4 Dumbbell Suitcase Deadlift (each side)

Weightlifting
Bench Press (Weight)
5 Bench Press x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout Prep
Workout Prep**
1 set
1 rope climb
2 Dumbbell Box Step Ups
2 Burpee Box Jump Over
2 Double Dumbbell Deadlift

Metcon
Metcon (Time)
1 Rope Climb (OR 5 Strict Pull Ups)
4 Dumbbell Box Step-ups (50’s/35’s)
6 Burpee Box Jump Overs (20)
8 Double Dumbbell Deadlifts (50s/35s)

-straight into-

2 Rope Climbs (OR 10 Strict Pull Ups)
8 Dumbbell Box Step-ups (50’s/35’s)
12 Burpee Box Jump Overs (20)
16 Double Dumbbell Deadlifts (50s/35s)

-straight into-

4 Rope Climbs (OR 20 Strict Pull-Ups)
16 Dumbbell Box Step-ups (50’s/35’s)
24 Burpee Box Jump Overs (20)
32 Double Dumbbell Deadlifts (50s/35s)
Time Cap 20 Min