fbpx
WOD

CrossFit WOD, February 8, 2020

By February 7, 2020 No Comments

2.8.2020

Warm-up
(0:00 – 12:00)
400 Meter Easy Jog
+
40 Seconds each:
Active Spidermans
PVC Pass Throughs
Push-up to Down Dog
PVC Lat Stretch
Inchworm to Push-ups
PVC Power Snatch

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)
Child’s Pose: 1 Minute
Pigeon Pose + Lat Reach: 1 Minute Each Side

Teach/Movement Prep
(15:00 – 25:00)
LATERAL BARBELL BURPEES & ROPE CLIMBS – The Arms
Movement Prep
15 Second Dead Hang
5 Knees to Armpit
3 Hanging Foot Locks
1 Rope Climb
SUBS:
Climb shorter ropes on rig with feet staying on the ground
Strict CTB or Strict pull ups (5 pull ups = 1 rope climb)

POWER SNATCHES – The Arms
Movement Prep
Establish Hand Position
4 High Hang Power Snatches
4 Hang Power Snatches
4 Power Snatches
+
Build to Workout Weight

Metcon
(30-60:00)
MIle High (Time)
"Mile High"
For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
5 Rope Climbs
800 Meter Run
50 Lateral Barbell Burpees

OPENING RUN
• The opening 800 meter run is basically the buy-in for the rest of the workout
• Run at a pace that allows you to come in and smash the 50 light power snatch reps

ROPE CLIMBS & POWER SNATCHES & OTHER RUNS
• Let’s aim to be fairly aggressive on these two inside movements
• Even if being aggressive results in getting pretty fatigued, the runs that follow give us an opportunity to just keep moving forward
• We can use the first 100-200 meters of the 800 meter runs to get our breathing back to a good rhythm before settling into a more moderate pace
• While the rope climbs are singles all the way, Fraction the snatches to limit your rest time for the lightweight bar today.

LATERAL BARBELL BURPEES
• With 50 lateral barbell burpees to finish it out, we want to find a strong pace
• However, this strong pace will likely not be sustainable for all 50 reps

Mile High (BUILD) (Time)
For Time:
600 Meter Run
50 Hang Power Snatches (empty barbell)
600 Meter Run
25 Ring Rows or banded pull ups
600 Meter Run
50 Lateral Barbell Burpees

Leave a Reply