Warmup:
10 Cal Row
Spider-Man Lunge 30’
Walking Kicks 30’
Twisting lunge 30’
Samson Walking Lunge 30’ – see video below, courtesy of The Active Life
10 PVC Pass Thrus
10 PVC Around the Worlds
10 PVC OHS
Barbell Warmup: With an empty bar and in snatch grip, complete three reps of: dip/shrug, dip/shrug/hi elbows, muscle snatch, Behind The Neck (BTN) push jerk, high hang power snatch, power snatch from shin
Pic courtesy CrossFit Forrest. What better way to celebrate Valentine’s Day, then pairing up with someone close to you (or a random stranger at the gym) and knocking out a fun Partner WOD!
WOD:
Valentine’s Day Massacre Partner WOD:
8 SETS
AGAINST A 2:00 CLOCK, complete…
18 Calorie Row (Break up however you need)
Max Reps Power Snatch (115/80) in remainder of time
-Rest 2:00 between sets
Score = Total Power Snatches
Compare to 20190214
The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed
Joint Strike CrossFit 