CrossFit WOD, March 4, 2021

4 Mar 2021

Weightlifting
Snatch DL+Hang Snatch+snatch (3 sets @80-85% of 1RM snatch)
if you are weak from the hang position, i would suggest using 80-85% of your hang snatch.

Metcon
Metcon (AMRAP – Reps)
Every 3 min for 5 sets
250m row
20 DB snatch (50/35)
AMRAP Burpee over DB in remaining time
(score is total burpees)

dont drop my Dumbbells.

CrossFit WOD, March 2, 2021

2 Mar 2021

Metcon
Metcon (Time)
800m run
into
4 rounds:
12 Deadlift (225/155) [185/115]
24 hand release pushup
into
800m run

17 minute time cap

Core Work
Metcon (Time)
50 abmat situps
50 lying leg raises
50 mountain climbers
50 oblique twists

CrossFit WOD, February 18, 2021

18 Feb 2021

Metcon
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
5 DB Deadlift (50/35)
5 Burpees

rest 2 min

4 min AMRAP
5 DB Hang Power Clean
5 burpees

rest 2 min

4 min AMRAP
5 DB Front Squats
5 burpees

Core Work
Metcon (Time)
7 minute AMRAP
Elbow plank
*every time you have to break, there is a penalty of 35 double unders*

your score is the total time you spent holding a plank.

CrossFit WOD, February 17, 2021

17 Feb 2021

Weightlifting
1 push press+2 push jerk+1 split jerk (4 sets @70% of split jerk)

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
hand release Pushups
box jump overs (24/20)
(1,2,3,etc… for 12 mins)

RX+ has Handstand Pushups, if you can not do a minimum of 10 reps unbroken, DO NOT do HSPU today.