CrossFit- February 12, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Barbell Thoracic Opener:
2 Minutes

Couch Stretch:
2 Minutes Each Side

Straddle Stretch:
1 Minute

ACTIVATION
2 Rounds:
1 Minute Row
1 Minute PVC Pass Throughs
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)
1 Minute PVC Overhead Squats
1 Minute Alternating Box Step-ups

Performed With Light Dumbbell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Fitness – OH Squat Complex (Weight)
On the 2:00 x 5 Sets:
10 OH Squats
10 GHD Hip ext
Performance – Snatch Complex (Weight)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

*Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (35/25)
20 Box Jumps (20"/18")
20 Single Arm Dumbbell Push Presses (35/25)
18/12 Calorie Row
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

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