CrossFit WOD, February 4, 2020

4 Feb 20

Warm-up
Warm-up
3 Rounds Of Rowing

4 Calories Easy Stroke Rate

4 Calories Fast Stroke Rate

Alternating For 3 Minutes

-Then 3 Rounds For Quality Of:

4 Burpee Box Jumps

10 KBS

20 Flutter Kicks

Weightlifting
Hang Power Clean (5x1 Building To 1RM)

Metcon
Metcon (AMRAP - Rounds and Reps)
For Total Reps (of max in remaining time)

AMRAP 4:00

30 Burpee Box Jump Overs

Max Calorie Row In Remaining Time

-Rest 3:00

AMRAP 4:00

30 Burpee Box Jump Overs

Max Hang Power Cleans In Remaining Time 155/105#

-Rest 3:00

AMRAP 4:00

30 Burpee Box Jump Overs

Max T2B In Remaining Time

Cool Down
Mobility

Quad Smash

Calf Roll Out

Competitors Program
Bench Press (4x3 AHAP (as heavy as possible) )

Immediately After Reps, Do Max Set Of Push Ups

-Then Rest 2:00

Bent Over Barbell Rows (8x8)

No Comments Yet.

Leave a comment

Your email address will not be published. Required fields are marked *