2 WODs - 14 min each / 3 min transition
spilt evenly - ygig
WOD1:
2 power clean 135/105
4 burpees
6 kb swings 53/35
3 min transition
WOD 2:
20 wb 20/14
20 hang DB snatch 50/35
20 weighted sit ups 45/25
2/17/2022 Thursday
Strength / Skill
back squats
4x3
ohs
4x2
CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
Wednesday 2/16/2022
Skill/Stamina
sally
2 min
roxanne
PARTNER WOD
partner ladder - ygig
10-1
ski
dips (box)
1-10
bike
box jumps
Tuesday 2/15/2022
Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)
EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute
10 DL 225/155 RX + 275/185
12/10 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8