CrossFit – Tue, Feb 14

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (1 set each) (No Measure)

:40 PVC pass throughs

:40 box step-ups

:40 PVC good mornings

:40 box step-overs

:40 PVC overhead squats

:40 box jump-overs

Pre WOD Lifting

Squat Snatch (EMOM 6:
2 hang squat snatches)

– Build to a heavy set for the day.

– 7-8 RPE by the end of the EMOM.

Prove It

1 set:

6 unbroken squat snatches

7 box jump-overs

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 5:

10 squat snatches (75/115 lb)

20 box jump-overs (20/24 in)

30 kipping pull-ups

Rest 5 minutes

AMRAP 5:

10 power snatches (75/115 lb)

20 box jump-overs (20/24 in)

30 strict pull-ups
SX:(55/75 lb)(35/45 lb)

Cool Down

Stretch (Checkmark)

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts