Wednesday 2.14.18 CrossFit

Strength

Floor Press (Every 2min 5,5,4,3,2,1..)
1b) Banded Pulldowns: 4×10
Intent:  Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It’s likely your Floor
Press will be less than your bench press as you can’t use your feet. Floor press can be taken from the lowest pin set on the rack.
– Beginner: 5 x 5, adding weight if form permits

Metcon

“Keep Your Heart On”
Partner Up  for a Valentine’s Day tradition!
20min AMRAP
21 Wall Balls (20,14)
15 Cal Row
9 Deadlifts (225,155)
**Each partner must complete a full round before changing
Rx: 185,135
L2: 155,115
L1: 135,95

Intent: Athletes will complete a full round before tagging partner in to complete a full round. This work/rest style should allow for unbroken sets and fast split time. Look for 90% max HR during work intervals and for recovery to slow as workout progresses

$ Out

1a) Trap 3 Raises: 3×12 each
1b) Reverse Barbell Curls: 3 x 10 @3030 Tempo
By | 2018-02-13T13:55:25-05:00 February 13th, 2018|WOD|Comments Off on Wednesday 2.14.18 CrossFit