CrossFit – Mon, Feb 5

February 6, 2024
ctwodify
WOD

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DB-DLHCSP (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

10 Push Up to Pike

~~into~~

3 Sets w/WOD Dumbbell(2 Hands)

8 Deadlifts

8 Hang Cleans

8 Strict Press

8 Plank Shoulder Taps

Metcon

Metcon (Time)

4 Rounds for Time

10 Pull Ups

8 KB Thrusters L 53,35(70,44)

8 Box Jump Overs

8 KB Thrusters R 53,35(70,44)

10 Pull Ups

200m Run or 250m Row

(Score is Time)

Weightlifting (Optional)

Benchpress (Optional) (No Measure)

Bench Press

2×10 then increase

1×8 then increase

1×6 then increase

1×4 then increase

1×2 then increase

1×4 at previous weight

1×6 at previous weight

1×8 at previous weight

1xMax effort at 2×10 weight

* plenty of re3st between sets