Strength
2 Snatches Every Min x 10 sets (20 reps) @ 80%+
Conditioning
12 Min Clock – 3 Rounds
10 Devil Press 50/35#
25/20 Cal Bike
***Max Wall Balls 20/14# to 10ft in remaining time
WOD Notes: Score = Time + WB. Goal is to finish 3 rounds in under 10 minutes & give yourself 2+ min on the wall balls.
Assistance
a) L-Sit/Tuck (pegboard) – 20 sec on / 40 sec off for 8 sets
b) DB Reverse Flies – 3×20
Strength
Every 90 Sec x 6 Sets: 2 Cleans + 1 Jerk @ 80%+
—Once you get to set 4 it’s every 2 minutes. Work up to a heavy set by the end. Squat is preferred.
Conditioning (20 min cap)
For Time (w/ a partner)
100/80 Cal Ski
6 Rope Climb 20ft
60 Clean n Jerks (@ 60/70/80% – increase weight every 20 reps)
6 Rope Climb 20ft
100/80 Cal Ski
WOD Notes: Ski should be sprints where you do 30 sec on / 30 sec off! RC sub = 2x pulleys or climb to 12-15ft. CnJ RX weights would be 165/105#, 195/125#, 225/145#.
Assistance
a) Weighted Sit-ups – Tabata for 120 reps
b) Banded Leg Curls – 4×15 each leg or GHR (4×12)
Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 7 reps (little heavier than last wk. (35%+ of DL)
b) DB Bench Press – 10 reps (heavy)
c) Barbell Bicep Curls – 10 reps (heavy)
Conditioning
8 Min AMRAP
6 Burpee Box Jumps 24/20″
10 KB Swings 70/53#
—rest 2 minutes
8 Min AMRAP Versa Climber For Max Distance in Teams 2 or 3.
WOD Notes: Goal is 6+ rounds. Choose a box height & KB weight that will keep you moving non-stop for 8 minutes. These are not box jump overs. You should consider 30 sec on / 30 sec off interval for the Versa Climber sprints at the end.
Assistance
20 Sec Hollow Hold + 20 Sec Hollow Rock – 8 sets
Announcement – “Cupping Seminar”
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean
Strength
Every 3 minutes x 5 sets
a) Front Rack Lunges: 8 reps (heavy)
b) Strict Pull-ups (supinated grip): 6-10 reps (slow eccentric)
c) DB Skull Crushers: 10 reps (heavy)
Conditioning
15 Min AMRAP
3 Wall Climbs (RX+ = 50ft HS Walk)
8 DB Hang Squat Cleans 60/40#’s
250m Row
WOD Notes: Goal is 5+ rd. WC sub = 20 shoulder taps. HSC should be unbroken each rd & feel fairly light.
Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off
