Workout of the day – Saturday February 5th
Crossfit
Partner WOD
In teams of 2, for time, one partner working at a time:
150/120 cal row
120 wall balls 20/14 lbs
90 KB snatches 24/16 kg
60 back squats 225/155 lbs
30 single DB devil presses 50/35 lbs
Time cap: 35 min
EVF360
In teams of 2, for time, one partner working at a time:
150/120 cal row
120 wall balls 20/14 lbs
90 KB snatches 24/16 kg
60 KB goblet box step overs 24/16 kg, 24/20 in
30 single DB devil presses 50/35 lbs
Time cap: 35 min
Olympic lifting
Paused power clean – 5×3 at 60%
3 sec pause in landing
Time cap: 10 min
Power clean + hang power clean + hang squat clean – 5x(1+1+1) at 65%
Time cap: 12 min
Clean + Split jerk with pause in split – 3x(1+3) at 65%
Time cap: 10 min
“Speed” back squats – 5×5 at 60%
Time cap: 10 min
Mobility if time permitted
2022 02 04