CrossFit WOD Tuesday Feb 20th, 2018

 In WOD

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March 3rd – CrossFit Aerobic Capacity Course with Chris Hinshaw
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

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WU: Reignited Coach WOD Prep (No Measure)

A: Clean

A. Clean Pull x1 + Hang Clean x1 + Clean x1 + Front Squat x1

1 complex on the 2:30 min for 6 sets

B: Metcon (Time)

B. Four rounds @80-85% effort of:

Rx

30/20 Calories Assault Bike or 40/30 Cal Row

10 DB Power Clean (35/20# per hand)

15 Wall Balls (30/20#; 10’ all)

100-Foot Handstand Walk

L1

30/20 Calories Assault Bike or 40/30 Cal Row

10 DB Power Clean (20/10# per hand)

15 Wall Balls (20/14#; 10’ all)

100-Foot Double Arm DB Overhead Walking Lunges (20/10#)

• HS Walk – coaches set up a 20-25’ section

• Coaches stagger athletes in waves to rotate between the Bike and Row

• If athletes start on a Bike or Row they will stay on the same piece of equipment for all four rounds

Time Cap 20 min

Post Workout Cool down & Mobility 20 min

Additional open gym accessory work

Extra Credit (Open Prep):

Eight sets of:

2 Minutes of Rowing @ 5km PR Pace

Rest 60 seconds

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