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Friday Feb 8th WOD


Happy Birthday Sarah!! One is MEFs long time members! This was Athlete of the Month 5 years ago soon after Sarah started her CrossFit Journey!

Strength:12 min EMOM

1 power clean + 2 Hang Power Clean + 1 full Clean and Jerk

Minute 1 @ 60%,

Minute 2 @ 65%,

Minute 3 @ 70%,

Minute 4 @ 70% Minute 5 @ 75%,

Minute 6 @ 75%,

Minute 7 @ 80%, Minute 9 @ 80%,

Minute 10 @ 85%,

Minute 11 @ 90%

Minute 12 @ 95%

Conditioning: Sarah's Favorite Workout......ANNIE

50-40-30-20-10

DUBS

SIT UPS


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Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups