CrossFit – Wed, Feb 8


CrossFit – Wed, Feb 8

Crossfit Cle – CrossFit

Load up those bars, let’s see some thrusters!


2x 5 burpee

Jog down

Back pedal back

10 spiderman

10 Cossack’s squat

10 weightless windmill

5 yoga inchworm with updog windmill and 3 second down dog


12/10 calorie

5 thruster

-2 minute rest, then we start!


MetCon (Time)

For time:

25/20 calorie row

10 thruster 95/65#

20/16 calorie row

8 thruster 115/75#

15/12 calorie row

6 thruster 135/95#

10/8 calorie row

4 thruster 165/115#

5/4 calorie row

2 thruster 205/145#

Post Metcon Accessory

4 rounds, rest as needed between:

5 single leg RDL R/L (set of dumbbells)

Burnout bicep curls (set of dumbbells)

30-45 second Core Complex:



Russian twist (2 taps=1 rep)

Single Leg Romanian Deadlift (5×5 R/L)

Use a set of dumbbells today. Work control and balance through your hip ROM.

Dumbbell Bicep Curls (4xmax)

Burn out sets! Go till you can’t!

Core Work Complex (30-45 second Core Complex:
Russian twist (2 taps=1 rep))

String together the set exercises for time or reps.
Perform as an AMRAP.

50 Burpee February

Tossing the dumbbell today

Tabata Burpee Dumbbell Snatch (Time)

For time on a Tabata timer:
50 burpee dumbbell snatch 50/35#
*Work for 20 seconds, rest for 10. Record your finish time for the 50th rep.