WOD: 2.19.20

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 III (No Measure)

2 steady rounds

Row for 1 minute

10 Barbell Rows

10 Power Cleans

10 Front Squats

10 Push Press

Snatch Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

Metcon (Weight)

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm DB Snatches (35/25)

20 Box Jumps (24″/20″)

20 Single Arm DB Push Presses (35/25)

20/15 Calorie Row

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm DB Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm DB Push Presses (50/35)

20/15 Calorie Row

POST WORKOUT

Warm-up (No Measure)

5 Sets, Not For Time:

10-15 GHD Sit-ups or 20 Straight Legged Sit-ups

50′ Front Rack Double Kettlebell Carry