CrossFit
5 Sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
Start Moderately Light and add weight but maintain mechanics and form
Last set should not be maximal effort
WOD:
Fitness
CrossFit
Strength:
15 Minutes to Build to a Heavy 5 Rep Deadlift
(must be touch and go for the 5 reps, not Pull and Drop)
WOD
CrossFit
*DB SNATCHING NATE --
Chief Petty Officer Nate Hardy was killed Sunday
February 4th during combat operations in Iraq. Nate is
survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
CrossFit
20 Minutes to Build to 1 Rep Max Back Squat
Fitness and Masters
3 Rounds
Run 400M / Row or Ski 500 / Bike 1000M
15 Front Squats 65/45#
CrossFit
15 Minutes to Build to 1 Rep Max Strict Press
then
40-30-20
Cal Bike/Ski/Row
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
CrossFit
Fitness
AMRAP x 20 MINUTES
40 Single DB Front Squat
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
CrossFit
Strength
Strict Press
3-3-3-3-3
Fitness
2 Rounds of
15 Push Press
25 Box Jumps
- rest 1 min -
30 Push Press
50 Box Jumps
CrossFit
Extended Warmup
50 Foot Bear Crawl - Table top position (Low Hips and back Parallel to Floor)
5 Up/Downs - with 2 Sec Pause in Plank
CrossFit
Todays WOD 18 Min EMOM
1) 3 Hang Power Snatch
2) Toes to Bar or Lying Toes to Bar
3) HR Pushups