CrossFit WOD, February 12, 2019

Tuesday, February 12th

Weightlifting
Metcon (Weight)
On the minute, for 10 minutes:
2 Snatch high pull
2 Muscle snatch
2 Overhead Squats

Keep this very light and technical
Metcon (Weight)
2 Snatch high pull
2 Power snatch
2 Snatch balance

Start around 45/35 and build 5-10 lbs each min for the first 5 min. Then stick with same weight for the last 5 min. No heavier than 95/65. This is technical, detailed work

Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP
30 Overhead Squats 95/65
30 Box Jumps 24/20
30 Toes to Bar
30 Double Unders

For many, this will be a toe to bar workout so treat it as such. Don’t settle for shabby reps just so you make it through.

Aim for a weight you can do 10+ OHS in a row, and try to put down the bar only once or twice.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531