WOD

16
Feb

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your hang squat snatches should be light/fast. On the other hand, your farmer carries should be heavy.

Warm-up

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then,

Set-up KBS + Barbells and perform:

3 Rounds of:

5 KBS

4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3)

Rest 60s between rounds.

Metcon

Hypertrophy

*If you missed yesterday make up:

75-50-25

Banded Pull-aparts (underhand)

*1 Banded Alphabet after each set on each side

If not perform:

4 Minutes of Max Reps Glute March on Bench, Single Leg.

Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2: 0:00-10:00

200 Meter Run

12 KBS (70, 53)

*One athlete completes a full round at a time

12:00-22:00

200 Meter Run

6 Hang Squat Snatch (95, 65)

*One athlete completes a full round at a time

24:00-34:00

150 Ft. Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle- ups)

L3: (53, 35) (75, 55)

L2: (45, 30) (65, 45)

L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)

Alternate Options:

200m row in place of run or 45s Bike