CrossFit WOD, February 7, 2022
15:00-35:00
4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
-rest 1:1 b/t sets-
SCALING
Scaling option to finish near the target score:
3 Sets:
7 Toes to bar or K2E
7 Burpee Box Jump Overs or step overs (24"/20")
7 Toes to bar or K2E
7 Burpee Box Jump Overs or step overs (24"/20")
7 Toes to bar or K2E
-rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 1 minute 30 seconds
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 90-120 seconds each set with your pace!
How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch
* Rest 2:00 between sets *
Scoring: Load
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. 2 Set
300m Row
1-2 MG Gymnastics movement
4 spiderman lunge stretch (each side)
4 inch worms into box step ups
3 strict pull ups
3 half bottom burpees into 3 up downs
4. Lifting Movement Prep (after the metcon)
3 sets
3 High Hang Muscle Snatch + 3 Snatch Drop + 3 Sots Press
light weight. This is skill work! –