February 13, 2018 CrossFit Proficient

Valentines Day -‘Heart Breaker / Dream Maker’

CrossFit Proficient – CrossFit

A Partner WOD for Valentines Day! Have fun with these Two WODs or have a crack solo if you’re keen!

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Warm-up

Warm-up (No Measure)

8:00min AMRAP:

10 Partner MB Sit-Ups

5 Over the Partner Burpees each

5 MB Deadlifts each

Metcon

‘Heart Breaker’

Metcon (AMRAP – Rounds and Reps)

WOD 1

In 12 Minutes:

50 Kettlebell Goblet Lunge Buy-In, 24/16kg

Then AMRAP:

10 Hand Release Deadlifts, 100/75kg

10 Box Jumps, 24/20″
Rx 100/75kg

L1 80/60kg

L2 60/42.5kg

*Only 1 Person working at a time for the Goblet Lunge Buy-In.

*In the remaining Time Partner 1 completes a ‘Round’ of Deadlifts and Box Jumps while Partner 2 holds the Kettlebell in a Squat Hold, then change over and repeat for the rest of the WOD.

*For the Hand Release Deadlifts, you may not drop the Bar, you must lower to the Floor, release both hands and then complete the next rep.

*If not completing the WOD as a partnership, halve the Buy-in and complete as a normal AMRAP.

Metcon

‘Dream Maker’

Metcon (AMRAP – Rounds and Reps)

WOD 2

Ascending Ladder 12 Minute AMRAP:

2 Wallballs, 20/14lb

2 Burpees

4 Wallballs, 20/14lb

4 Burpees

6 Wallballs, 20/14lb

6 Burpees

Etc.

Etc.
*Partner 1 completes 2 Wallballs, you both do 2 Synchronised burpees. Partner 2 completes 2 Wallballs, you both do 2 Synchronised Burpees.

Partner 1 completes 4 Wallballs, you both do 4 Synchronised Burpees. Partner 2 completes 4 Wallballs, you both do 4 Synchronised Burpees.

Continue in this fashion until time is up.

*If not completing the WOD as a partnership, double the Burpees each round but keep the Wallballs the same. Eg. 2 Wallballs then 4 Burpees, 4 Wallballs then 8 Burpees, 6 Wallballs then 12 Burpees.

Cool Down

Seated Pike Stretch

Standing Calf Stretch

Couch Stretch