CrossFit WOD, February 10, 2024

CrossFit – Sat, Feb 10

Warm-up

General flow

  • Get out barbells & medballs
  • :20 Quad pull
  • :20 Knee pull
  • :20 Stiff leg deadlifts
  • :20 Arm swings
  • :20 Arm wraps
  • :20 Front rack elbow rotations
  • :20 Alternating spidermans
  • :20 Bootstraps
  • :20 Good mornings
  • :20 Air squats
  • :20 Squat Jumps
  • :20 Medball squat
  • :20 Medball thruster

Specific Warm Up

  • With PVC
  • 5 Dip and drive
  • 5 High pull
  • 5 Muscle clean
  • 5 Clean drops
  • 5 Hang Power Cleans
  • 5 Front squats

With barbell & same focus points

  • 3 High pull
  • 3 Muscle clean
  • 3 Clean drops
  • 3 Hang Power Cleans
  • 3 Squat cleans

Strength
Clean (3×2)

On the 3:00 x 3 Sets:

2 Cleans

Start First Working Set at 82% & Build

Metcon
No, You (AMRAP – Rounds and Reps)

AMRAP 7

10 Power Cleans (135/95)

10 Synchronized Bar-Facing Burpees

*Split power cleans, burpees together