21. Februar 2022
Feb
21
WOD – 20220221
Warm-up
Warm-up
EMOM 9 min
– Skip Rope
– Alternating Lunges
– Back Squat (Stick –> Bar)
– Skip Rope
– Alternating Lunges
– Back Squat (Stick –> Bar)
Mobility
Strength
Back Squat (EMOM 5 min 3 Back Squats)
EMOM 5 min
– 3 Back Squat @~75%
– 3 Back Squat @~75%
Isometric Split Squat Hold (TABATA)
8 sets
20 sec on, 10 sec off
20 sec on, 10 sec off
Switch legs each interval
Workout
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
– 1 min Schwimmer