WOD February 27, 2017 at 11:58PM
The Last Day o’ Frbruary
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
EMOM PC135 (AMRAP – Reps)
16 Min EMOM
Min 1: 25 Air Squats
Min 2: 10/7 Calories Assault Bike
Min 3: 30 Double Unders
Min 4: 30 Seconds Max Rep Power Cleans 135/93
Stagger starting waves by 2 minutes to preserve the order of exercises. Scale squats to be able to finish in no more than 40 seconds. Scale Double Unders to lateral hops over a chalk line or less reps. Scale power clean to a weight that can be moved touch & go for no less than 10 reps when fresh.
RX+ = 50 dubs, 165/103
If there are not enough bikes, use rowers or ski ergs as needed.
Open participants: If you’ve done this workout before, do not attempt to beat your score. Shoot for 75% of your last total with reps evenly spread over rounds.
WOD February 26, 2017 at 08:31PM
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (10-6-4-2-2-2)
Empty bar, 50-60-70-80-90%. Superset with 5-10 strict toes to bar E:90 for 18 minutes.
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T2B/PP/Box (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Toes to Bar
10 Push Press
10 Box Jumps
RX = 95/63, 24/20
RX+ = 115/73, 24/20
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Snatch (2-2-2-2-2-2-2)
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
Overhead Squat (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 Rounds for time:
10 Burpees
10 Russian KBS, 70/53
CF Journal
