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CrossFit WOD, February 27, 2021

2/27/21

Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 20:00 Cash-In: 800m Run
50m row, 1 power Clean, 1 lateral Barbell Burpee
100m row, 2 power cleans, 2 lateral barbell burpees
150m row 3 pc, 3 LBB
200m row 4 pc, 4 LBB

Continue to add 50m and 1 rep per movement until time cap

Barbell 135/95

CrossFit WOD, February 26, 2021

2/26/21

Gymnastics
Metcon (Time)
On the 0:00 Handstand Walk
For Time:
50 Mats

5 min time cap

Modification:
EMOM x 5
5 Strict Press Off the Rack 95/65

Metcon (AMRAP – Rounds and Reps)
On the 6:00

AMRAP 9:
3 Squat Snatches
3 T2B
6 Squat Snatches
6 T2B
9 Squat Snatches
9 T2B

Continue to add 3 reps per round to each movement until time cap

Barbell 95/65

CrossFit WOD, February 25, 2021

2/25/21

Metcon
Metcon (Time)
3 Rounds
100m Farmers Carry
200m Run
200m Slamball Carry
200m Run

Slamball 60/40
KB 24/16kg or DB 50/35

CrossFit WOD, February 24, 2021

2/24/21

Metcon
Wise Men (3 Rounds for reps)
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Weightlifting
Metcon (Weight)
On the 20:00 ……
7 minutes to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk

CrossFit WOD, February 23, 2021

2/23/21

Gymnastics
Metcon (AMRAP – Reps)
5 Rounds of AMRAP 1:00:
20 DU
Max Distance HSW
Rest :30 between rounds

*Score is HSW distance*
Every Mat is 1 Rep

Scale HSW with DB Push Press

Metcon (8 Rounds for reps)
On the minute x 8:
6 Burpee Box Jump Overs (24/20") Step-overs are considered RX

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
600/500m Row
9 DL
12 Single DB Burpee Step-Overs

Barbell 275/185
DB 50/35
Box- 24/20"

CrossFit WOD, February 22, 2021

2/22/21

Weightlifting
Back Squat (10-8-6-4-2 Climbing)
Start at around 55% and build to around 90% for your of 2

Metcon
Metcon (Time)
For Time:
Buy In 40/30 Cal Bike
……Directly into
30-24-18-12
Alternating DB Snatch
C2B
Thrusters

DB 50/35
Barbell 75/55

CrossFit WOD, February 19, 2021

2/19/21

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WoD
AMRAP 10
12 T2B
9 S2OH 135/95
6 Burpee Box Jump Overs

Bike for Calories
Partners switch when needed

Individual NON Partner WOD
AMRAP 10
12 T2B
9 S2OH
6 Burpee Box Jump Overs

Bike for Calories
Stop at any point with in your round and bike for Calories

****Score is Rounds and reps, Calories on the bike count towards your reps****

Metcon (Time)
For Time:
30 GHD Sit-ups
30 OHS
30 Hang Squat Clean
30 Kipping HSPU

10 min Time Cap

Barbell 95/65

CrossFit WOD, February 18, 2021

2/18/21

Metcon
Metcon (Time)
5 minute machine, 10 Barbell GM, 20 Air Squats
4 minute machine, 10 Barbell GM, 20 Air Squats
3 minute machine, 10 Barbell GM, 20 Air Squats
2 minute machine, 10 Barbell GM, 20 Air Squats
1 minute machine, 10 Barbell GM, 20 Air Squats

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