CrossFit WOD 2/15/2021

Warm-up (No Measure)

Complete 2 sets:

20 sec bottom squat hold

rest

20 sec forearm plank

rest

squat jump x 10

rest

plank to pike x 10

rest = 20 sec

Back Squat (3@70% – 3@80% – 3+@90%)

*Utilize wave 2 “90%”

Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.
To learn more about Lane click here
Scaling:

For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:

5 rounds for max reps of:

2/3 bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.

Beginner Option:

5 rounds, not for time of:

10 hang power snatches

10 push-ups

F: 45 lb. M: 65 lb.

Workout of the Day

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    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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