CrossFit WOD, February 22, 2022
20:00-29:00
For Time:
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells
For Time:
2-4-6-8-10
Dumbbell Power Cleans (40s/30s)
K2E or T2B to dirty south
Burpee Over Dumbbells
TARGET SCORE
Target Time: 5-6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.
How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.
WORKOUT STRATEGY & FLOW
Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).
Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.
Burpees: Steady and controlled! Don’t jack your heart out of wack early on. Use the step up method and be sure to alternate which leg is stepping each rep.
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM
1 Power Clean to Parallel into Front Squat @85-90% of 1RM
E2MOM
1,2,3,4,5,….
wall walks
3,6,9,12,15…..
bike calories
rest 6 min
12 min amrap
1,2,3,4……
box jumps
3,6,9,12,15…
ski or row cal
0:00-15:00
1. Banded 7s – perform 7 reps of each movement
2. 5:00 easy bike then
9 minute EMOM [3 rounds of each] Minute 1: 7 inchworm into Pushup
Minute 2: 30 seconds of Beat "Kip" Swings
Minute 3: 7 Burpee Box Step Ups