CrossFit WOD, February 15, 2022
15:00-36:00
7 Sets (1 Set every 3 Minutes)
1000m Bike OR 500m Row
Even Sets: 10 Dumbbell Snatches (70/50)
Odd Sets: 10 Dumbbell Clean and Jerks (70/50)
Scaling option to finish near the target score:
7 Sets (1 Set every 3 minutes)
8000m Bike OR 400m Row
Even Sets: 10 Dumbbell Snatch (50/35)
Odd Sets: 10 Dumbbell Clean and Jerk (50/35)
TARGET SCORE
Target Time Each Set: sub 2 minutes 15 seconds
Time Cap Each Set: 2 minutes 45 seconds
STIMULUS and GOALS
How to Pace: STEADY! This workout might look simple on paper but the time frame for each round is going to force you to go at a pace that is uncomfortable with little built in rest. Focus should be not stop moving on the dumbbell and having minimal rest in transitions between movements.
How it should Feel: CARDIO! This one will add up with the total time and keep you out of breath!
Scaling option to finish near the target score:
7 Sets (1 Set every 3 minutes)
8000m Bike Erg (OR 400m Row OR 300m Run)
Even Sets: 10 Dumbbell Snatch (50/35)
Odd Sets: 10 Dumbbell Clean and Jerk (50/35)
45:00-60:00
Power Clean + Clean 3-3-3-2-2
2 Power Clean to Parallel + 1 Clean x 3 sets @70-75% of 1RM Clean
1 Power Clean to Parallel + 1 Clean x 2 sets @75-80% of 1RM Clean (
E2mom
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm KB Swing R/L (Light-Moderate)
3. Workout Prep
1 Set (at workout pace):
200m Bike
2 Dumbbell Snatches (at workout weight)
2 Dumbbell Clean and Jerks (at workout weight)