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CrossFit — February 12, 2020

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2.12.20

Warm-up
3:00 Row @ increasing intensity
3:00 Band Activations
3:00 Shoulder Mobility
5 Snatch Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Grip Power Jerks
5 Power Snatches
Power Snatch (5 TNG Reps Every 2:00 x 6)
*all sets @ 80% 1RM
*did 7s 2 weeks ago @ 70%
Metcon (Time)
3 Rounds for Time (16:00 Cap)
15 Devils Press 35/20
25’ Handstand Walk
25 Box Jumps 24/20

*Health and Fitness: 25/15# DBs, 50’ DB Bear Crawls, 20/16" Box Jumps or Step Ups
*Stimulus: Devils Press should be lighter DB than you normally use so you can cycle them quickly. Those learning to Handstand Walk can shorten to 15-20 feet, something that can be done under a minute. Those without Handstand Walks Perform 50’ Bear Crawl WITH your DBs.

Accessory Work
Row Stroke Rate Intervals
1:30 Row @ 24 SPM, :30 Rest
1:30 Row @ 26 SPM, :30 Rest
1:30 Row @ 28 SPM, :30 Rest
1:30 Row @ 30 SPM, :30 Rest
1:30 Row @ 28 SPM, :30 Rest
1:30 Row @ 26 SPM, :30 Rest
1:30 Row @ 24 SPM, :30 Rest
*Athletes shorter than 5’5 can add 2 SPM to each interval

Cool Down
Lacrosse Ball Smash Delts, Traps and Plantar Fascia
Lying Leg Cross Stretch