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WOD 020118: Its February Everyone!


CrossFit: Warm Up: Movement Prep: Row or Bike 1:00 easy 10 Sec Handstnad Holds or 10 Sec Press Hold 5 Muscle Cleans w/ BB 10 Beat Swings Row or Bike :45 faster 20 Sec Handstnad Holds or 10 Strict Press 5 Hang Power Cleans w/ light wt. 10 Knees to Chest or Waist Row or

CrossFit:
Warm Up:
Movement Prep:
Row or Bike 1:00 easy
10 Sec Handstnad Holds or 10 Sec Press Hold
5 Muscle Cleans w/ BB
10 Beat Swings
Row or Bike :45 faster
20 Sec Handstnad Holds or 10 Strict Press
5 Hang Power Cleans w/ light wt.
10 Knees to Chest or Waist
Row or Bike :30 faster pace
3 HSPUs or 5 Strict Press with Workout Wt.
5 Squat Cleans w/ moderate wt.
5 Knees to Chest or Toes To Bar

Conditioning:
4 RFT
500 Meter Row or 1000 Meter Bike
5 Squat Cleans (155/105#)
10 Handstand Push Ups
15 Toes To Bar

RX+:
4 RFT
500 Meter Row or 1000 Meter Bike
5 Squat Cleans (185/115#)
10 Strict Handstand Push Ups
15 Toes To Bar

BootCamp:
WOD 1:
For Time:
BUY IN: 800MS RUN/1000 ROW/2400 BIKE
24-21-18-15-12-9-3
Wallballs
Front Rack Weighted Lunges 2KBS or 2DBs
Burpee Box Jump Overs
Reverse Crunches

WOD 2:
16 Mins AMRAP
30 Mountain Climbers
10 Dumbbell King Kongs
50 Double Unders/ 100su/ 25ssd
20 Step Ups

Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Clean + Front Squat + Jerk
(5) x 1 + 1 + 1 @ AHAP

Clean Segment Pull (mid-thigh)
(5) x 3 @ AHAP

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo