CrossFit WOD, February 4, 2022
15:00-31:00
FULL SEND FRIDAY
4 Rounds
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Clean and Jerks (135/95)
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Snatch (135/95)
Scaling option to finish near the target score:
4 Rounds
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Clean and Jerks (115/80)
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Snatch (115/80)
Scoring: Time
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE pace across all rounds, bodyweight movements are low reps and weights are light so let’s go into that pain cave and CHALLENGE ourselves.
How it should Feel: This will be a LACTIC ACID PARTY with the constant pounding on the legs, Don’t be a baby and embrace the PAIN!!!!
3 Front Squats x 7 sets @80% of 1RM Front Squat
E2MOM
Scoring: Load
Every minute add 1 Wall Walk
The workout is complete when you can no longer fit the number into the prescribed minute
For example:
Minute 1:
1 Wall Walk
Minute 2:
2 Wall Walks
Minute 3:
3 Wall Walks
etc….
Once you get to failure, rest until the next minute and complete 100 Hollow Rocks.
Scoring: Rounds + Reps
0:00-12:00
Click "Workout prep notes available" directly below for the full warm up
Athletes Notes
1. Hip Halo Activation
2. 2 Sets
1:00 Jog
10 Inchworm w/Push Up
5 Front Squat (45/35)
5 Strict Press (45/35)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Squat Clean and Jerk and Squat Snatch weight.