February 27, 2020

CrossFit

Warm Up:
OH Shoulder Prep
3 Wall Walks
3×5 Snatch Grip Behind the Neck Push Press*
3 From Hang Snatch Complex (Build)
*50% of 1 RM Push Press – can be taken from rack
No Rounds today; complete the movements like a chipper

Strength: Hang Squat Snatch
Build to Heavy 5

WOD:
3rds
20 OHS (95/65)
500m Row
*Should look to do bigger sets, don’t put bar down more than 1x (maybe 2) each round*

QuickFit

Warm Up:
2rds
10/10 BU KB OH Press
5/5 Prisoner Tall Kneeling to Standing
10 Pull-Up progression

WOD:
30 Alternating DB Thrusters (35/20)
500m Row
30 OH Walking Lunge (45/25)
500m Row
30 Pull-ups
500m Row

Barbell
Bent Over BB Row Pyramid (5), MR drop at 2nd Weight
Sled Drag Down/Back Gym Length x5 (Straight) (1:1 work/rest)
DB Shrugs 4×12 :02 Pause (Straight + Heavy)
Superset x4:
A) 12 Barbell Curls (2 sets wide, 2 narrow)
B) 6/6 Pistol or Single Leg Squat to Bench (Weight if easy)
Seated OH DB Tricep Extension 4×15 (Straight)
Accumulate 100 Plate Russian Twists