Wednesday Workout: Squats, Row, HSPU, PS, Box Jump Over

open

Registration for the 2016 CrossFit Games Open is Live!  Head over to the Games site to sign-up.  The first open WOD will be released on February 25!

STRENGTH

Back Squat, 4-6 reps x 5 sets, build each set as able, rest up to 2 minutes between sets

WOD

Level 1

For Time:

750m Row Buy-in

Then, 4 Rounds of:

  • Push-up x 10
  • Alternating Dumbbell Snatch x 10 (5/side)
  • Box Jump Step Down (18/12) x 10

Level 2

For Time:

1000m Row Buy-in

Then, 4 Rounds of:

  • Strict Handstand Push-up* x 6
  • Power Snatch (95/65) x 9
  • Box Jump Over (24/20) x 12

*Use small deficit if possible. Scale to kipping hspu, or do 2-3x wall walks per round.

ANNOUNCEMENTS

  1. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

3 Comments on “Wednesday Workout: Squats, Row, HSPU, PS, Box Jump Over

  1. BS: 99, 110, 121, 132, 143 (6, 6, 5, 4, 4 for reps)
    WOD: 9:39 (750m row, 2 rds w/ 2 abmats, 55#)
    Fighting a cold and feeling terrible after Filthy Fifty yesterday, so I cut this one short.

  2. Back Squat: up to 205# for 4 reps
    WOD: 14:00
    24″ Box for Deficit Push Ups and Box Jump Overs
    85# Snatches

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