CrossFit WOD, February 11, 2021

by | Feb 7, 2021 | WOD

210211

Warm-up
Warm-up
2 rounds, not for time of:
25 jumping jacks
10 pvc pass throughs
10 sit-ups or hollow rocks
5-10 push-ups
10-20 sec handstand hold against wall, or with feet on a box
6 shoulder taps (3 per side) against wall, or with feet on a box
1x Burgener warm-up with empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch

Metcon Rx
Metcon (Time)
3 rounds for time of:
20 Power Snatches, 95/65 lbs
Handstand Walk, 5 m
10 Toes-to-bars
Handstand Walk, 5 m
10 Toes-to-bars

Super Fitness Robot time:
7:00 or less.

More Likely time:
12:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
3 rounds for time of:
20 Power Snatches, 65/45 lbs
1 Around-the-Box Rotation
10 Hanging Knee Raises
1 Around-the-Box Rotation
10 Hanging Knee Raises

Around-the-Box Rotations- in plank or pike position
Hanging Knee Raises or Sit-ups

No Equipment Workout
Metcon
3 rounds for time of:
Broad Jump, 30 m
Handstand Walk, 5 m
10 V-ups
Handstand Walk, 5 m
10 V-ups

Optional Accessory Work
Single Arm Row (12-12-12-12)
3-4×8-12 reps per arm

Use the heaviest weight you can for each set.
Rest as needed between sets.

Sotts Press (8-8-8-8)
4×5-8 reps

Use the heaviest weight you can for each set.
Rest as needed between sets.

Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.