CrossFit WOD, February 14, 2024

CrossFit – Wed, Feb 14

Warm-up

Tabata Flow :20 on / :10 off

  • Get out DBs & Bands
  • Banded pass throughs
  • Child’s pose with lat reach
  • DB Crush grip floor press (2 hands on heads of DB)
  • No push up burpees
  • Scorpion
  • DB Crush grip floor press (2 hands on heads of DB)
  • Eccentric push ups
  • Banded pull aparts

Specific Warm Up

DB Clean & Jerk + Burpee Pull Up

  • :20 each
  • Alternating DB Deadlift
  • Alternating DB Deadlift + Shrug
  • DB Crush grip Strict press (2 hands)
  • Burpee in place (slow)
  • DB Alternating Hang clean
  • DB Crush grip Push press (2 hands)
  • Burpee in place (faster, soft elbow drop)
  • DB push press (1 hand)
  • DB push jerk (1 hand)
  • Alternating DB Hang C&J
  • Cued Full DB C&J

Burpee Pull-Ups

  • :20 Kip swings
  • :20 Jumping pull ups
  • :20 Full burpee pull ups

Strength
Bench Press (3×1)

On the 3:00 x 3 Sets:

1 Bench Press

Start First Working Set at 85% & Build

Metcon
3-2 Zone (AMRAP – Reps)

AMRAP 3:

20 Burpee Pull-ups

Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:

20 Single Dumbbell Clean & Jerks

Max Burpee Pull-ups

Dumbbell: (70/50) (50/35)

After Party
Metcon (Checkmark)

4 Sets

Max supinated ring rows

20 Band Pull-aparts

Rest 1:00 Between Sets