CrossFit & Sweat WODs Thurs Feb 20th 2020

These are the official parking rules and you may be towed if you ignore them.


A.) Power Clean 
Working on speed and efficiency again today, but getting a little heavier in weight.
3 P. Cleans EMOM x 3min.
2 P. Cleans EMOM x 3min.
1 P. Clean EMOM x 4min.
*Build whenever you like. Keep your hook grip and swipe through your hips on every lift on the way down. NO resting on the ground or at the hip.
B.) EMOM x 16min.
Odd: 20 Wall Balls 20/14
Even: 20 American KB Swings 53/35

ADV is 15 American Swings 70/53 AND 15 Wall Balls at 30/20lbs.
*This is going to be hard, so if you need to scale it, subtract 2 reps at a time for your skill level.
C.) Accessory Work (optional if you have time)
Weighted Planks
1min. on 1min. off x 3 Rounds
(Switch on and off with a partner)

Cool Down:

Walk 200m

Spend 1-2 min here too



A.) EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press 95/65lbs. +
Min. 2) 10 SDHP’s 95/65lbs. +
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest

**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises

B.) Cash Out!! 5min. to finish…
100 Plate Sit-ups 35/25lb

Advanced: 20/15cal bike

** You may change the the weight on the DB raises for each position. Doesn’t have to be the same each time.

Categories: WOD