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CrossFit — February 11, 2021

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2021.02.11

Warm-up
:30 plank
10 alt. lunges w/ twist
10 PVC OHS
2 wall walks
8 back rack lunges
8 snatch balance
:30 HS hold
6 hang squat snatch
6 burpees
Metcon
12:00 alt. E:90MOM
A) 10 rep BR lunge*
B) 2 strict + 4 kipping HSPU

input weight for lunges below – HSPU is an opportunity to get upside down and work on a skill / strength
Back Rack Lunge (4 x 10)
input heaviest weight here. step forward, alternate legs, increase weight across 5 sets

AT HOME:
12:00 alt. E:90MOM
A) 10 alt. KB/DB bear hug lunges
B) 2 strict + 4 kipping HSPU

Metcon (Time)
9 / 6 / 3
squat snatch (95/65)
18 / 12 / 6
barfees*
3:00 rest
6 / 12 / 18
power snatch (75/55)
3 / 6 / 9
barfees

*may step over the bar
Masters 60+ power snatch throughout @ 65/45 & 55/35, up-downs
Metcon (Time)
9 / 6 / 3
squat snatch (155/105)
18 / 12 / 6
barfees
3:00 rest
6 / 12 / 18
squat snatch (75/55)
3 / 6 / 9
barfees

16:00 cap

AT HOME:
9 / 6 / 3
SA KB/DB squat snatch
18 / 12 / 6
KB/DB facing burpees
3:00 rest
6 / 12 / 18
alt. KB/DB power snatch
3 / 6 / 9
KB/DB facing burpees

CORE ACCESSORY
4 RFQ:
:30 hollow hold
20 hollow hold flutter kicks
:30 superman hold
20 superman flutter kicks