CrossFit – Wed, Feb 19
MOBILITY ROUND
10 PVC Pass Throughs
5/5 Ankle Circles
10 Around the Worlds
20/20 Single Leg Hops
10 PVC Cuban Press
10 Squat Jumps
Into…
2 ROUNDS
5 Barbell Snatch Deadlifts
5 Hang Muscle Snatch
5 Overhead Squats
Into…
2 ROUNDS
5 Snatch Balance (Power or Squat)
5 Box Jumps (Low – High)
1 Hang Power Snatch
+
1 Overhead Squat
+
1 Snatch*
*Start Light and and Mod-Heavy. Option for Squat or Power.
(Score is Weight)
1 Hang Power Snatch
+
2 Power Snatches
*Start Light and end Mod-Heavy.
(Score is Weight)
7 Squat Snatches (115/75)
10 Box Jumps (30/24)
(Score is Time)
KG BB: (52.5/35)
7 Power Snatches (115/75)
10 Box Jumps (24/20)
(Score is Time)
KG BB: (52.5/35)
Empty Barbell Quad Smash or Foam Roll*
*Focus on Quads / Mid-Upper Back / Lats
(No Measure)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
12-15 DB Arnold Press
Max Reps Inverted Barbell Rows
-Rest As Needed b/t Sets-
(Score is Total Reps of Inverted Rows)
-Rest as Needed b/t Part 1 & Part 2-
12-15 Ring Face Pulls
Max Reps Banded Dante Rows
*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.
(Score is Total Reps of Banded Dante Rows)
