CrossFit – Wed, Feb 28
Warm up – Wednesday (AMRAP – Reps)
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls
-into-
3 sets:
45-second Ski (or Row)
5 LIGHT devils press
10 Bird Dogs
5 Downward Dog/Seal Pose
Bench Press (5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon – Wednesday (AMRAP – Reps)
2 sets
27-21-15 (21-16-12 for women)
Calorie Ski or Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
time cap: 7mins/set
Wednesday Optional Extra (AMRAP – Reps)
Clean Pull + Power Clean + Push Jerk
Workout Definition
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk