WODs

CrossFit WOD, February 5, 2019

By February 4, 2019 No Comments
We Did Not Commence the Flames

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Cuban Press (3 x 5)
Same pair of DB for all 3 sets. Focus on range of motion, not weight.
Front DB Raises (3 x 10)
Same pair of DB for all 3 sets. Both arms at the same time.
Side Dumbbell Raises (3 x 10)
Same pair of DB for all 3 sets. Both arms at the same time.

Metcon
We Did Not Commence the Flames
2 Rounds: For Reps

2 Min AMCAP Air Bike
: 2 Min Rest :

2 Min AMRAP Alternating DB Snatch 35/20# Rx/ 50/35# Rx+
: 2 Min Rest :

2 Min AMRAP American KBS 53/35# Rx/ 70/53# Rx+
: 2 Min Rest :

Scaling – 1.) DB weight 2.) KB weight

Extra Work