WODs

CrossFit WOD, February 12, 2019

By February 11, 2019 No Comments
Via Flaminia

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch (E:90 x 5, 3 Touch and Go)
Every 1:30 for 5 rounds, perform 3 Touch and Go Squat Snatches. Increase the weight each round, no dropping between reps and record your heaviest successful 3.

Metcon
Via Flaminia
18 Min EMOM:

Min 1 – Cal Bike 10/8 Rx, 12/10 Rx+
Min 2 – AMRAP Squat Snatches 75/55# Rx, 95/65# Rx+
Min 3 – REST
Min 4 – Cal Bike 10/8 Rx, 12/10 Rx+
Min 5 – AMRAP Shuttle Runs
Min 6 – REST

* Score is Snatch reps and Shuttles (every 10m – 1 rep)

Scaling – 1.) :30 Bike 2.) Snatch weight/Power Snatch 3.) AMRAP Cal row

Extra Work
Metcon
Tabata x 8

Cal Bike
Oblique Mountain Climber

8 rounds. :20 on, :10 rest.