Monday, February 12 WOD

Room 2
Warmup: 2 Rounds:
5/ea Y’s, T’s, W’s
5/ea Squat w Tspine reach
Then, 2 Rounds with Empty Bar (Do not put bar down!):
5 Snatch Grip RDL (stretching hamstrings and getting them to fire)
5 Snatch Grip High Pulls (goal is to keep chest over the bar for a better bar path and feeling the hip contact on the pulls)
3 Muscle snatches
3 Snatch balances, 3 presses in bottom
3 Power snatches with the bar
3 Over Head squats
Buy-In: 10-12:00 to build:
‪1 Power Snatch+ 1 OHS ‬
WOD: For Time: ‬
‪20 Chest To Bar Pull ups‬
‪18 Squat Cleans (C: 115/75, P: 95/65, F: 85/55) ‬
‪20 Pull ups‬
‪15 Squat Cleans (C: 135/95, P: 115/85, F: 95/65) ‬
‪20 Toes to Bar‬
‪12 Squat Cleans (C: 155/115, P: 135/95, F: 105/75) ‬
– Scale this weight appropriately with a coaches’ help. If you cannot do the prescribed weights feel free to go lower, BUT make sure you are increasing the weight for each set of Squat Cleans.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

Foodee

Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »