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CrossFit WOD, February 3, 2020

By February 2, 2020No Comments


Daily Mindset
"Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn." – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s "Cone of Learning", we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge. Information with application, is wisdom.

WARMUP (0:00 – 12:00)
8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press
5 PVC Liftoffs
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY (12:00 – 15:00)
Barbell Thoracic Opener: 2 Minutes

Teach/Movement Prep
(15:00 – 25:00)
ROW – Long Arms
Movement Prep
20 Seconds Straight Arm Row (Just Legs & Torso)
20 Seconds Straight Leg Row (Just Torso & Arms)
20 Seconds Full Stroke

HANG POWER SNATCHES – Short Arms to start, Long Arms in the jump
Movement Prep
Establish Set-up Position
5 Top Half Deadlifts
5 Hang Straight Arms Jumps
5 Hang High Pulls
5 Hang Power Snatches

(25:00 – 40:00)
Hang Power Snatch (build to a heavy set of 3 in 15:00)
Hang Power Snatch (Every 90s; 5 Sets x 3 reps)
55-60-65-65-65% of 1RM Snatch

(40:00 – 45:00)
1 Round
10 Air Squats
5 Calorie Row
3 Hang Power Snatches

(45:00 – 60:00)
Castaway (Time)
For Time:
100 Air Squats
50/40 Calorie Row
25 Hang Power Snatches (95/65)

OPEN(RX+): HPS (115/85)

• The air squats are the least important part of the workout, essentially the buy-in
• Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing

• Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
• A faster speed row can easily be lost with multiple long breaks between sets on the barbell
• Find a balance between speed here and speed on the barbell

• The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
• Because they come from the hang position and not the floor, expect to hold on for larger sets
• Fight for bigger sets and short breaks knowing there is nothing else to follow

Castaway (BUILD) (Time)
For Time:
100 Air Squats
50/40 Calorie Row
25 Hang Power Snatches (75/55)

Barbell / Extra Strength
To be done before class strength and metcon work
Hang Snatch Pull + Hang Snatch High Pull + Hang Muscle Snatches (1.2.3 x 5 sets; 35-40-45-45-45% of Snatch 1RM)

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