TODAY'S WOD

Workout of the Day

WOD

CrossFit - Wed, Feb 8
Warm-up

A. General

3 sets

60 sec Jump rope

6 alternating front to back strict press + pause overhead

5 push press

Push Press

rnd 1: focus on Front rack position

rnd 2: focus on Elbow position in dip

rnd 3: focus on Elbow position in descent

B. Mobility

Medball T-spine Stretch

60 seconds

https://youtu.be/5JVaGTcuQko

*Use a plate overhead, not a band

C. Metcon Skill Work

3 sets

3 Hang snatch high pull

3 Hang Muscle snatch

3 Tall power snatch

20 seconds of double unders

Weightlifting
Deadlift (3 @ 70% 3 @ 80% 3+ @ 90%)

15 minute time cap

Metcon
Metcon (Time)

7 rounds for time

10 Hang power snatch 75/55 lbs

50 Double-unders

KG: 35/25 KG

TC: 16 min

Score: Time

Scaling Options

Beginner

6 Hang power snatch @ 45/35lbs

30-50 Single-unders

Intermediate

8 Hang power snatch @ 75/55lbs

30 Double-unders or 50 Single-unders

Perform

N/A

Extra Accessory
Upper Accessory (Weight)

Tall kneeling 1 & 1/2 press

5 x 7 @ moderate

WOD

CrossFit - Wed, Feb 8
Warm-up

A. General

3 sets

60 sec Jump rope

6 alternating front to back strict press + pause overhead

5 push press

Push Press

rnd 1: focus on Front rack position

rnd 2: focus on Elbow position in dip

rnd 3: focus on Elbow position in descent

B. Mobility

Medball T-spine Stretch

60 seconds

https://youtu.be/5JVaGTcuQko

*Use a plate overhead, not a band

C. Metcon Skill Work

3 sets

3 Hang snatch high pull

3 Hang Muscle snatch

3 Tall power snatch

20 seconds of double unders

Weightlifting
Deadlift (3 @ 70% 3 @ 80% 3+ @ 90%)

15 minute time cap

Metcon
Metcon (Time)

7 rounds for time

10 Hang power snatch 75/55 lbs

50 Double-unders

KG: 35/25 KG

TC: 16 min

Score: Time

Scaling Options

Beginner

6 Hang power snatch @ 45/35lbs

30-50 Single-unders

Intermediate

8 Hang power snatch @ 75/55lbs

30 Double-unders or 50 Single-unders

Perform

N/A

Extra Accessory
Upper Accessory (Weight)

Tall kneeling 1 & 1/2 press

5 x 7 @ moderate

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