CrossFit WOD, February 18, 2022
15:00-33:00
FULL SEND FRIDAY
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets
Scaling option to finish near the target score:
3 Sets:
20 Chest to bar Pull Ups or pull ups or aussie pull ups
20 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-
TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!
How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
15:00-33:00
FULL SEND FRIDAY
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets
Scaling option to finish near the target score:
3 Sets:
20 Chest to bar Pull Ups or pull ups or aussie pull ups
20 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-
TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!
How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @80-85% of 1RM Snatch
E2MOM
0:00-12:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Set
1:00 Ski OR Row (10 Damper)
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Hanging Scap Retraction
10 Kip to Swing