WOD: 2.17.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP I (No Measure)

3 steady rounds

Row or Run 200m

10 Air squats

10 Hand release push ups

10 Hang Squat Cleans

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Back Squat

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.

Hang Squat Clean (Build to a Heavy Single)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

45 Single Unders

1 Hang Squat Clean (95/65)

45 Single Unders

2 Hang Squat Cleans (95/65)

45 Single Unders

3 Hang Squat Cleans (95/65)

Climb By 1 Rep Each Round

PERF: Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

POST WORKOUT

Warm-up (No Measure)

Body Armor

Body Armor 3 Giant Sets:

7 Single Arm Tempo Kettlebell Deadlift (Left)

15 Weighted AbMat Sit-ups

7 Single Arm Tempo Kettlebell Deadlift (Right)

:15-30 Second Ring Plank Hold