WODs

2.11.19

02/10/2019

2.11.19

 

A.

 

Every 2:30, for 15 minutes (6 sets) of:

 

Snatch x 1.1

 

(rest 5-7 seconds between singles)

 

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

 

 

 

B. Conditioning

 

Every 10 minutes, for 20 minutes (2 sets) for times:

 

1000 Meter Row

 

15 Bar-Facing Burpees

 

15 Power Snatches (135/95 lbs)

 

 

 

Optional Accessory Work

 

 

 

A.

 

Three sets of:

 

Supine GHD Hold x 40 seconds

 

Immediately followed by. . .

 

GHD Sit-Ups x 40 seconds

 

Rest 60 seconds

 

Prone GHD Hold x 40 seconds

 

Immediately followed by. . .

 

GHD Hip Extension x 40 seconds

 

Rest 60 seconds

 

 

 

Programming Note – This Friday, February 15, we will be re-testing one of the 2018 CrossFit Open workouts. The purpose of re-testing before the Open is to help provide an “apples to apples” comparison for those who participated in the 2018 Open workouts last year, and hopefully allow them to learn they are better, more well-rounded athletes this year due to their hard work and consistency the past 10+ months. If you participated in the 2018 Open and want to re-test properly, please be sure to structure your week similarly to last year…in other words, don’t crush yourself on Thursday’s workout if you want to have an accurate re-test on Friday.