Feb, 20

CrossFit LandRush Workout 02/21/2018

By Coach Summer

CrossFit

Weightlifting
 
Three sets of:
Back Squat x 4 reps
Rest 3 minutesIncrease the weight you used on February 16, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.
Metcon
In Teams of Two Complete for Time:
60 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

MASS Class

Weightlifting
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111Immediately followed by…Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 90, 95, 90, 95, 90, 95

Weightlifting Circuit
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest As needed
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