Month: February 2020

Saturday, February 29, 2020

“Lunges & Leaps” by DB
5min AMRAP:
-5 Power Cleans 95/65 RX+115/75 MRX75/55
-5 Front Rack Lunges (alt legs)
-10 Box Jumps 24/20″ RX+30/24 MRX 20/18″
REST 2min
5min AMRAP:
-5 Hang Clean & S2O
-5 OH Lunges (alt legs)
-35 Doubles
REST 2min
5min AMRAP:
-5 Thrusters
-5 Back Rack Reverse Lunges (alt legs)
-10 Over Bar Burpees
*Athlete can pick any order to do “Lunges & Leaps”*

Friday, February 28, 2020

“Team Don Garlits Dead Drags” by DB
For Time: (both working)
Race 1
-P1 -21cal Row or A-Bike
-P2 -15 Deadlifts 275/175lbs RX+ 315/215 MRX 225/155
-P1 -15 Deadlifts
-P2 -21cal Row or A-Bike
REST 2min
Race 2
-P1 -21 KBS 55/35# RX+70/55# MRX 45/25#
-P2 -15 KB Sit-Ups
-P1 -15 KB Sit-Ups
-P2 -21 KBS
REST 2min/Reduce load
Race 3
-P1 -21cal Row or A-Bike
-P2 -15 SDHP 115/75 RX+135/95 MRX 95/65
-P1 -15 SDHP
-P2 -21cal Row or A-Bike
REST 2min
Race 4
-P1 -21 KBS
-P2 -15 K2E
-P1 -15 K2E
-P2 -21 KBS
REST 2min
Race 5
-P1 & P2 500m Row Each (1 rower per team; 1 rows while 1 in the high plank)

Thursday, February 27, 2020

CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5
For Time: 
-800m Run MRX 400m
-30 HSPUs MRX 20reps 2/4″ Rise
-30 Thrusters 95/65 MRX 75/55
-30 Box Jump Overs 24/20″ MRX 20/18″
-30 Power Cleans 165/115 MRX 125/85
-30 Box Jump Overs
-30 Thrusters
-30 HSPUs MRX 20reps 2/4″ Rise
-800m Run MRX 400m
*One bar per athlete, switch loads as needed*

Compare to September 20, 2019.

Wednesday, February 26, 2020

4min AMRAP:
-4 Hang Power Snatch 135/95 RX+ 155/105 MRX 115/75
-8 WallBall Sit-Ups 20/14 20/10
-8 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
Rest 2min / Reduce Load
4min AMRAP:
-4 Squat Snatches 95/65 RX+115/75 MRX 75/55
-8 Toes to Bar
-8 Box Jumps 24/20″ RX+30/24 MRX 20/18″

Tuesday, February 25, 2020

“THE 2 Mile Aerobic Test” by DB
For Time: 

30min time cap 
-400m Row 
-Rest 1min 
-400m Run 
-Rest 1min 
-200m Row 
-Rest 1min 
-200m Run 
-Rest 1min 
-400m Row
-Rest 1min 
-400m Run 
-Rest 1min
-200m Row 
-Rest 1min 
-200m Run
-Rest 1min 
-400m Row 
-Rest 1min
-400m Run 
**Athletes can start with run or row and switch thereafter*
Rest 3min exactly after Aerobic Test
3 RFT: (6min time cap) 
-6 Power Clean 155/105 RX+ 185/125 MRX 115/75
-3 Bar Facing Burpees 
-9 C2B MRX Pull-Ups

Compare to February 27, 2019.

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