CrossFit WOD, February 21, 2020

Friday
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Karuba (AMRAP – Rounds and Reps)
25 Minute AMRAP:

100 Double Unders
50 Air Squats
25 Push Ups [Rx+ 12 Strict HSPU]
10 Ring Dips
5 Strict Pull Ups [Rx+ replace dips and pullups with 7 muscle ups]
:20 L-Sit of any kind.

Full depth in squats, don’t cheat. Good push ups without "worming" up.

L-Sit can be hang or in ring support, accumulate 20 seconds.

CrossFit WOD, February 20, 2020

Thursday
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snatch pull + snatch (1-1-1-1-1…)
Front Squat + Split Jerk (1+1, Building)
We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.

Optional Finisher
Metcon
8 Rounds
Row/Bike/Ski
1:30 on, :30 off

Try to keep a consistent "push" pace.

~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski

CrossFit WOD, February 19, 2020

Wednesday
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Overhead Lunge (12-12-12-12)
Do this walking with a barbell. You can team up and take turns, walk 12 steps with a barbell locked out overhead.

Build up in weight to something tough but still safe.

Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP

20 Shoulder to Overhead (95/63)
15 Box Jumps (24/20)
10 Burpee Pull Ups

CrossFit WOD, February 18, 2020

Tuesday
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Warm-up

Strength
Metcon
4 Rounds for quality:
5-10 Strict Pull Ups
:20 support hold on rings [Rx+ muscle up into support]
14 Low Ring Push Ups
14 Hollow Rocks

Metcon
Metcon (Time)
2 Rounds for Time:

70 Wall Balls
70 Butterfly Sit Ups

CrossFit WOD, February 17, 2020

Monday
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Warm-up
Warm-up
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row

2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

Strength
Sumo Deadlift (1 Rep Max)
On a 20 minute clock build to a 1 rep max under supervision of coach. No rounding back or caving in knees or rotating. It’s not worth it.

Suggested build:
5 @ 50%
3 @ 60%
2 @ 80%
1 @ 90, 95, 98, 100+%

Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar

*50 Double Unders after each full round.

(Score is Time)