CrossFit WOD, February 27, 2019

02.27.19

Metcon (Time)
Complete the following
80 hollow rocks
80 HR Push Ups
80 toes to plate
80 Split Jumps
while performing 20 box jumps every 4 min starting at min 0.

Each exercise must be completed in the order listed in the WOD before you can move on to the next one.

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CrossFit WOD, February 26, 2019

02.26.19

Front Squat (10 min to warm up to working weight; )
10 min to warm up to working weight; working wetight stays the same. 2 min rest between sets
Metcon (AMRAP – Reps)
7 min AMRAP (have 2 heats if necessary)
7 burpees at the top of each minute then complete
Max squat cleans (95/65) for the remainder of the minute

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CrossFit WOD, February 25, 2019

02.25.2019

Metcon (AMRAP – Reps)
3 rounds Max Unbroken S2O (can pause in front rack but can not drop bar)
Rx 95/65
Rx+ 135/95

rest 3-4 min between rounds
Metcon (Time)
21 -15-9
Single Arm DB Hang Clean (55/35)
Single Arm DB Jerks (55/35)
(alternate arms as needed)

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