CrossFit 416 Daily – Sunday, February 18th

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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


Yes, You Can Do CrossFit 

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