WOD

2
Feb

WOD

CrossFit Fulshear – CrossFit

– Metcon: Work with a partner today each of you completing a full round at a time. This should allow you to maintain a higher level of effort for each 10 minute AMRAP. Loading should allow for UB sets.

Warm-up

Grab Barbells, Boxes, and Medballs and go through:

3 Sets of:

5 Deadlifts

5 Front Squats

5 Box Jumps

5 Wallballs

5 Pull-ups

*Rest 60s between rounds + add weight.

Metcon

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 10510 Box Jumps w. step down (24, 20)

10 Wallballs (20, 14)

*One athlete completes a full round at a time

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups 26:00-32:00

RECOVER: Easy Jog, Bike, Row, or Sledpull for Recovery

L3: (135, 95) (Pull-ups)

L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

Metcon (AMRAP – Reps)

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 105)

10 Box Jumps w. step down (24, 20)

10 Wallballs (20, 14)

*One athlete completes a full round at a time

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

26:00-32:00 RECOVER:

Easy Jog, Bike, Row, or Sledpull for Recovery

L3: (135, 95) (Pull-ups)

L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

Hypertrophy

5 Minutes of Parasympathetic Breathing