CrossFit WOD, February 22, 2021

02/22/2021

20 Rep Max Back Squat (Weight)
20 rep without dropping or racking.

FINAL WEEK! LETS GET SOME PRS!!!!

Fitness
Metcon (AMRAP – Reps)
6 ROUNDS FOR REPS

1:00 WORK
1:00 REST

5 HANG CLEAN AND JERK(UNBROKEN)
MAX BURPEE IN REMAINING TIME

Level 1
Metcon (AMRAP – Reps)
6 ROUNDS FOR REPS

1:00 WORK
1:00 REST

5 CLEAN AND JERK(115/75)(UNBROKEN)
MAX BAR FACING BURPEE IN REMAINING TIME

Level 2
ANGEL HAIR (AMRAP – Reps)
6 ROUNDS FOR REPS

1:00 WORK
1:00 REST

5 CLEAN AND JERK(135/95)(UNBROKEN)
MAX BAR FACING BURPEE IN REMAINING TIME

CrossFit WOD, February 20, 2021

02/20/2021

Fitness
Metcon (Time)
400M MEDBALL RUN
20 BOX STEP OVERS
20 HANG POWER CLEANS
2:00 PLANK HOLD
20 RING ROWS

Level 1
Metcon (Time)
800M DB RUN(35/20)
40 BOX JUMP OVERS(20/20)
20 POWER CLEANS(115/75)
10 WALL WALKS
5 ROPE PULL UPS(3 CT.)

Level 2
GYMNASTY (Time)
160 DOUBLE UNDERS
800M KB RUN(53/35)
40 BOX JUMP OVERS(24/20)
20 POWER CLEANS(155/105)
100 FT. HS WALK
5 ROPE CLIMBS

CrossFit WOD, February 19, 2021

02/19/2021

Fitness

Level 1
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Level 2
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

CrossFit WOD, February 18, 2021

02/18/2021

Fitness
Metcon (AMRAP – Rounds)
(20)EMOM

ODD: 5 CALORIE ROW
EVEN: 5 BURPEES

Level 1
Metcon (AMRAP – Rounds)
(30)EMOM

ODD: 10/8 CALORIE ROW
EVEN 10 BURPEES

Level 2
Fortitude (AMRAP – Rounds)
EMOM(30)

Odd: 15/12 Calorie Row
Even: 15 Burpees

CrossFit WOD, February 17, 2021

02/17/2021

Fitness
Metcon (Time)
5 ROUNDS

5 WALL BALLS
3 PLATE JUMP
1 BANDED PULL UP OR RING ROW

800M RUN

5 ROUNDS

5 WALL BALL
3 PLATE JUMP
1 BANDED PULL UP OR RING ROW

Level 1
Metcon (Time)
10 ROUNDS

5 WALL BALLS(20/14)
3 BOX JUMP(24/20)
1 STRICT PULL UP OR 2 BOX BAR MUSCLE UP

1 MILE RUN

10 ROUNDS

5 WALL BALL(20/14)
3 BOX JUMP(24/20)
1 STRICT PULL UP OR 2 BOX BAR MUSCLE UP

Level 2
WAKANDA FOREVER (Time)
10 ROUNDS

5 WALL BALLS(20/14)
3 BOX JUMP(30/24)
1 BAR MUSCLE UP

1 MILE RUN

10 ROUNDS

5 WALL BALL(20/14)
3 BOX JUMP(30/24)
1 BAR MUSCLE UP

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