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Daily Workout WOD, February 9, 2021

09 Feb, 2021

2.9.21

Metcon
In 12 mins total complete:
1 min/side External Rotation Knee on box

Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotate (hold for 2 secs at the top)

Then for the remaining time cycle through:
1 min Assault Bike / Row or 200m Run
8 Deadlifts to below the knees
5/side Step Ups

Metcon
EMOM x 5 mins: 2/side Single Leg Box Jump

Go to whatever height you are comfortable with.
If you are unable to do single leg jumps then do 2 High Box Jumps.
Hang Clean Pull + Hang Squat Clean + Squat Clean + Front Squat (Every 2 mins x 12 mins: 1 + 1 + 1 + 1)
Perform the listed movements as a complex

All Hang movements are performed from below the knees.
Build to your best complex for the day. Start at 70% of your 1RM Hang Squat Clean.
Clean Pull + Clean (EMOM x 5 mins: 1 + 2)
Perform Clean Pull immediately followed by Clean

Use 80% of previous complex across the board.
Clean is a Squat Clean!
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
Metcon
Optional Extra Work

Complete 3 sets of 5 min Assault Bike at best pace possible
Rest 2 mins & 30 secs
(look at your average pace here)

EMOM x 16 mins:
1. 30 sec Top of Ring Hold
2. Max Effort Strict Ring MUs / Use band / Max Effort L-Sit Strict Pull Ups / Tuck Sit Pull Ups
3. 30 sec Handstand Shoulder Taps
4. 30 sec Weighted Hollow Hold

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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