WOD

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CrossFit WOD, February 26, 2024

CrossFit – Mon, Feb 26

Choose one lift Snatch or Back Squat
Power Snatch (3 x 5 70%)

Every 2 minutes

Same weight for all sets

Back Squat (3 x 5 70%)

Every 2 minutes

Same weight for all sets

Metcon (Time)

On The 2:00 x 5 Rounds:

15 Wallballs, 20 / 14 lb

15 Alternating Dumbbell Snatches, 50 / 35 lb

Max Bar MU in Remaining Time

RX C2B

Extra work (AMRAP – Reps)

10 minute Row

CrossFit WOD, February 24, 2024

CrossFit – Sat, Feb 24

Metcon (Time)

Partner WOD

Cash In: 1000/900m Row

7 Rounds

20 T2B

20 Single Pistols (5 on same leg at a time before switching)

Cash out: 1000/900m Row

RX in place of pistols 10 Front Squats per person 135/95

CrossFit WOD, February 23, 2024

CrossFit – Fri, Feb 23

Deadlift (4×2 climbing)

Start first set around 70% and build to a heavy set.

Rest 2-3 minutes

Metcon (Time)

5 Rounds For Time:

3 Wall Walks

5 Deadlifts 255/175

30 DU

CrossFit WOD, February 22, 2024

CrossFit – Thu, Feb 22

Metcon (Time)

Partner WOD For Time:

160 AbMat Sit-ups

800m Run

36/27 Calorie Echo Bike

160 AbMat Sit-ups

800m Run

CrossFit WOD, February 21, 2024

CrossFit – Wed, Feb 21

Choose one lift

Power Snatch or Push Jerk

Power Snatch (15×1 80% across)

On the Minute x 15:

1 Power Snatch at 80%

Push Jerk (15×1 80% across)

On the Minute x 15:

1 Push Jerk at 80%

Metcon (Time)

2 Rounds For Time

10 DB Thrusters 50/35lbs

20 Burpee Box Jump Overs or step ups 24/20″

30 HSPU

40 Calorie Row

In place of the HSPU:

RX 30 alternating Single arm DB Snatch, 15/arm

CrossFit WOD, February 20, 2024

CrossFit – Tue, Feb 20

Power Clean (4 Sets 80% across)

On the 2:00 x 4 Sets:

1 Power Clean + 2 unbroken Power Cleans

Metcon (AMRAP – Rounds and Reps)

Team of 3

4 Rounds For Time:

30/20 Cal Echo Bike

20 Bar Facing Burpees

5 Power Cleans

RX 155/105

ADV RX 185/125

One person in each Station. Do not move to the next station until the person in front of you is done. One bike per team. Everyone’s first station will be on the Bike so the workout will start with one person on the bike and the other two partners waiting to file in.

Each athlete will do what is written. The reps are not split. The workout ends when the last person finishes their cleans.

Extra Work

5×20

Push-ups

Sit-ups

CrossFit WOD, February 19, 2024

CrossFit – Mon, Feb 19

Back Squat (5-4-3-2 Climbing)

5 @ 80%

4 @ 80%

3 @ 85%

2 @ 90%

Metcon (Time)

21-15-9

Thrusters 95/65

Pull-ups

Calorie Row

T2B

CrossFit WOD, February 17, 2024

CrossFit – Sat, Feb 17

Metcon (Time)

Partner WOD

5 Rounds For Time

500/450m Row

100-80-60-40-20 Wallballs (20/14)

6 Rope Climbs

CrossFit WOD, February 16, 2024

CrossFit – Fri, Feb 16

Clean (6×1 Climbing)

6 sets (Every 2 minutes 1 Clean, build to a heavy single)

These can be squat or power.

Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

ADV RX as written
RX DL 185/125

Extra work

2 mile run

CrossFit WOD, February 15, 2024

CrossFit – Thu, Feb 15

Metcon (AMRAP – Reps)

On The Minute x 40 (10 rounds):

Min 1: Calorie Row

Min 2: Box Jumps or Step-ups (20″)

Min 3: Calorie Bike

Min 4: Rest

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