CrossFit 416 Daily – Sunday, February 18th
News and Notes
Sign-up for our last Open Prep Workshop tomorrow from 8:30-10:30am! Our focus will be on overhead squats, muscle snatch, power snatch and squat snatch and how to cycle these movements efficiently. The Open is 1 week away, so make sure you’re fully prepared for whatever will be thrown at you this year! Register for the workshop here.
Strength
Overhead Squat
Fitness: 5-5-5-5-5 reps
Performance: 3-3-3-3-3 reps
WOD
As many rounds as possible in 13 minutes
6 x Sandbag Clean
12 x Overhead Squats (115/75)
24 x Lateral Hops
Rx+
Overhead Squat
3-3-3-3-3 reps
4 Rounds For Time
12 x Cal Assault Bike
6 x Deadlift (315/225)
6 x Box Jumps (30/24)
6 x Strict Ring Dips
rest 5 minutes then
As many rounds as possible in 15 minutes
6 x Sandbag Clean
6 x Chest to Bar Pull-ups
6 x Overhead Squats (135/95)
24 x Lateral Hops
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