Blog

Swamp City WOD – Fri, Feb 24

Swamp City Fitness – Swamp City WOD

Warm Up

20 jumping jacks

5 burpees

10 beat swings

10 Starfish Toe Touch

2 Slow and Lows

20 Jumping Jacks

20 Mt Climbers

10 Side Lunges w/twisting knee raises

3 Quad Stretch Toe Touch

10 Beat Swings

6 Stationary Inch Worms

10 Jumping Squats

20 Skater Hops

Strength

Week 7of 8 of a 5×5 Lifting Program.

25Min to Complete

Warm Up to 85% of your 1RM for each movement.

5×4 Snatch Grip Behind The Head Push Press

5×2 OHS

5×2 Snatch Balances

1 more weekof this programming. You should be feeling more stable dropping into the snatch balances and being under the bar in general. You should already be seeing an increase over the weight from the first few weeks. You should see 5 to 10 lb increases weekly

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

Saturday

Primus Fitness – PrimusFit WOD Teams of 3 1500 row 1K run w/hammer 150 hammer...

Thorsday 3/11/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10 Squats 4 Stationary...