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CrossFit WOD, March 1, 2020

Sunday

Warm-up
Warm-up
Grab a partner and a Barbell!

2 rounds

P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats

P2
5 Romanian DL
5 Hang Clean
5 Burpees

Strength
Bench Press (2-2-2-2-2+)
Max reps last set

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (115/75)
100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Metcon (Time)
FOR TIME
100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

CrossFit WOD, February 29, 2020

Saturday

Warm-up
Warm-up
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 Medball Step back lunges (20/14)*|(12/8)
Run 200 meters

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
Walk 400 meters

Into…

FOR QUALITY
6:00 of HS Hold or Hand Walking Practice

(No Measure)

CrossFit WOD, February 28, 2020

Friday

Chippin’ Away (Time)
50 Double Unders
50 Kettlebell Swings 53/35
40 Alternating Box Step Ups 53/35
40 Walking Lunge Steps
30 Toes To Bar
30 Deadlifts 115/73
20 Burpees over the bar
20 Ground to Overhead 115/73
10 Chest to Bar Pull Ups*
10 Thrusters 115/73

RX+ = Ring Muscle Ups

CrossFit WOD, February 27, 2020

Lifting Thursday

Snatch (EMOM 12)
1 Snatch EMOM 12

Build as desired. Make each one as perfect as possible.

Clean and Jerk (EMOM 12)
Starts at 15 minute mark, 3 minutes after snatch EMOM. Start light then work up again.
Front Squat (3-3-3-3…)
Build to a heavy triple.

CrossFit WOD, February 26, 2020

Wednesday

Abs
Metcon
WARM UP + AB TOWN

4 minutes running/biking/rowing/skiing/anything

then, at 5:00 mark:

Alternating TABATA (12 total minutes)
1: Flutter Kicks
2: Heel Taps
3: Superman Hold

Metcon
Metcon (Time)
5 Rounds for Time:

40 Double Unders
15 Kettlebell Swings (53/35)
10 Burpee Box Get-Overs (any way, 30in/24in)