28. Feb
CrossFit WOD, February 28, 2022
2-28-22
Warm-up
Metcon (Time)
new york strip
New York Strip
15:00-30:00
15:00-30:00
3 sets
18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24"/20")
-Rest 1:1 between sets-
Scaling option to finish near the target score:
3 sets
18 straight leg med ball ab mat Sit Ups
12 Thruster (75/55)
6 Burpee Box Step Over (24"/20")
-Rest 1:1 between sets-
Scoring: Time
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
Snatch Complex (5×1)
Complete the following:
Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat 5-4-3
3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch
2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch
1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch
3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch
2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch
1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch
E2MOM
Accessory Work
Power Snatch 10 min to build to heavy single
Snatch 10 min to build to heavy single
Front Squat 5×3 at 95-100% of 1 RM Clean
Snatch 10 min to build to heavy single
Front Squat 5×3 at 95-100% of 1 RM Clean
0:00-12:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
10 Bottom Half Burpee
5 Box Jump w/Step Down