CrossFit & Sweat WODs Tues Feb 11th 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. EMOM:
Min. 1) 5 Strict Press 2020 Tempo (Climbing)
Min. 2) 5 Strict Chin-Ups (underhand) 2020 Tempo

Stict Press is coming off the floor. Do not use your damn knees unless it’s the last rep and you’re going to fail.

If 5 Chin-Ups is easy for you, then consider a 30X0 tempo (3 second eccentric) or shoot for 8 -10 reps there
If you can’t stay controlled use a band, no kipping and stick to the tempo.

B.) 12min. AMRAP:
10 Burpees
15 Cal Row or 200m Run
20 Alt. DB Snatches 50/35lb.

Cool Down:

Walk 2 min

At least 1 min each side.
At least 1 min each side

Sweat:

A.) 5 Rounds:
400m Run
50 Alt. DB Snatches 50/35lb.
50 Sit-Ups (Anchored)

Round 2: 40 reps of each
Round 3: 30 reps of each
Round 4: 20 reps of each
Round 5: 10 reps of each

At the 26min. mark…

B.) 10min. EMOM:
Min. 1) 50sec. Plank
Min. 2) 15 Hanging “L” or knee raises

If you are not done with part 1 by the 24min. mark,  I suggest stopping and resting up for part B. It is a lot harder than it sounds and you’re gunna need your core 🙂
Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.