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Zander E, Kelsey N, Elise T

Similar to yesterday, our goal for the WOD is to get comfortable with a heavy clean complex (vs yesterday’s snatch complex). Then we’ll challenge your muscular stamina with the AMRAP, which is shorter than the recent 18.1. LET’S GET AFTER IT!

ARTICLES

+ Coffee Is Good For You – National Geographic

CrossFit WOD for Tuesday 2/27

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

CompEx WOD

MFT #1399

Gymnastics Strength WOD

muscle-up drills

HIIT WOD – 12pm

:40 on/:20 off x 4
– jumping jacks
– squat jacks
– push-up jacks
– jumping lunge jacks

:90/:30 for 10:00
3 shuttle run, 20’
6 twisting v-ups
9 mb squat thrust + wall chest pass
12 mb push press

AMRAP in 10:00
5 sandbag squats
10 sandbag deadlifts
150′ sandbag drag

HIIT WOD – 5:30pm

SET 1

10 rounds:
1 tire pull or farmer’s carry 30’
30’ walking lunges
40 jumping jacks

SET 2

4 rounds, :45 on/:15 off
sandbag pause squat
plate walk overs
windmills
ramp sprint

SET 3

Holds, 1:00 min on/:10 off
wall sit
arch
side plank, R
boat pose
side plank, L
glute/hip bridge
hang
hollow
reverse plank
wall sit