CrossFit & Sweat WODs Thurs Feb 13th 2020


A special Valentines day contest for our couples! Put your names and the date in the sparkly envelope at the front desk every time you workout together. Every workout together is an entry and increases your chances of winning. Remember if your person doesn’t work out here, they can always try 2 classes for free!
These are the official parking rules and you may be towed if you ignore them.

CrossFit:

A.) 20min. OLY LIfting Window:
2 Rep Max Hang Snatch
1 Rep Max Hang Clean and Jerk

*You have 20min. to hit both lifts. Most likely the clean will take less time to hit because you will be warm, so don’t worry about splitting the time. If you’re new to OLY Lifting, then just concentrate on hitting sets of 3 for each movement and only going up if your form is perfect.

Score is both weights combined
B.) Little Cindy & Abs (18 min time cap) 
7min. AMRAP:
5 pull-ups
10 push-ups
15 air squats
Immediately into;
50 Weighted Sit Ups (45/25)
Immediately into;
7min. AMRAP:
5 pull-ups
10 push-ups
15 air squats
50 Weighted Sit Ups (45/25)

Cool Down:

Walk 200m then

Spend 1-2 min here too

 

Sweat:

35min. to finish this in ANY order AND you can split the rounds however you like:

10 Rounds:
10 Cal Row
10 DB Bench Press 45/25s+

10 Rounds:
200m Run
10 Pull-Ups

10 Rounds:
10 Cal Assault Bike
10 DB Russian Twists 35/20lb.

**100 is a lot, so scale the numbers back a little on the bench + pull-ups if you’ve never done close to that many before

The best muscle pump would be to do as written.

The best cardio would probably be to do 2 Rounds of each section, 5 times through.

As long as you get all 30 rounds in by the end, all is well 🙂

Categories: WOD

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