20220214

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

val-day 2022

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

Cool Down:

Banded OH stretch – 2 min per side

 

Banded hamstring stretch – 2 min per side

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