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CrossFit — February 14, 2020

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2.14.20

Warm-up
10 Strict Presses
:20 Air Squats (shoulder width, toes out)
10 Hang Snatch High Pulls
:20 Air Squats (shoulder width, toes forward)
10 Push Presses
:20 Air Squats (half width, toes out)
10 Hang Muscle Snatches
:20 Air Squats (half width, toes forward)
10 Push Presses
:20 Air Squats (feet together, toes out)
10 Hang Power Snatches
:20 Air Squats (feet together, toes forward)
Push Press (Superset Every 2:30 x 6)
4 Push Presses @ 80%
6-10 Alt Pistol Squats
*Modify Pistol Squats by standing on side of box and lowering down without touching foot on the floor. The higher the box, the further you have room to squat.
Metcon (3 Rounds for reps)
3 x 4:00 AMRAP, 2:00 Rest
50/40 Calorie Row
Max Power Snatches 75/55

*Rx+ 95/65
*Health and Fitness: 40/30 Calorie Row, 65/45#
*Score is number of Snatches each round
*Stimulus: Want to be off the row with 1:30 for Snatches. If you have less than 1:00 for snatches then drop the calorie target. Scale to a weight you can perform 10 unbroken snatches under fatigue (open workout 20.1 is a good reference point)

Accessory Work
5 x 1:00 Max Handstand Walk, 1:00 Rest
*Scale to HS Walking around a 24" box (toes in the center, moving in a circle around the box with hips over shoulders)

Cool Down
Lacrosse Ball Smash Delts and Traps
Foam Roll Quads, Hip Flexors and Glutes
Lying Leg Cross Stretch