28 Feb CrossFit WOD, March 1, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
3 position Snatch (Weight)
3 Position Snatch (Hang, 1" off floor, Full):
– 2 sets @ 70% 1RM Snatch
– 3 sets @ 75% 1RM Snatch
* Rest 60-90 seconds between sets
– 2 sets @ 70% 1RM Snatch
– 3 sets @ 75% 1RM Snatch
* Rest 60-90 seconds between sets
Workout Prep
Workout Prep**
5 Toes to Bar
3 Burpee to target (practice consistent landing)
5 Alternating Dumbbell Step Up (light weight)
3 Handstand Push Ups
5 Toes to Bar
3 Burpee to target (practice consistent landing)
5 Alternating Dumbbell Step Up (light weight)
3 Handstand Push Ups
Metcon
Metcon (Time)
For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
16 Min Time Cap
Auxillary Work
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
2 sets (empty bar)
1 Hang + 1, 1" off the floor + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight