TUESDAY 2.13.18
Strength
Power Snatch + Hang Squat Snatch + Overhead Squat
6 Sets Increasing Weight
4 Rounds For Time:
21 Power Snatch (75,55) RX+(95,65)
15 Pull Ups RX+(Chest To Bar)
9 Burpee Box Jump Over (30,24)
MONDAY 2.12.18
Strength
Deficit Barbell Reverse Lunges
5x8 Each Leg, Increasing Weight
*Begin Standing On 45lb Plate
3 Rounds For Time (22 Minute Time Cap):
400 Meter Run
25 Wall Balls (20,14) RX+(25,20)
25/20 Calorie Row *Reset Monitor
25 Thrusters (95,65)
SATURDAY 2.10.18
Teams Of Two. One Athlete Works While The Other Athlete Rests.
For Time:
100 Hang Power Clean & Jerk (95,65) RX+(115,80)
100 Box Jump Over (24,20)
100 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
100/90/80 Calorie Assault Bike
100 Front Squats (95,65) RX+(115,80)
FRIDAY 2.9.18
Strength
Back Squat
3x2@90% Of 1RM
Then,
1x20@50% Of 1RM
3 Rounds For Time:
400 Meter Run
30 Deadlifts (155,105) RX+(185,130)
20 Lateral Bar Hop Burpees
THURSDAY 2.8.18
CrossFit Open WOD 16.3
AMRAP In 7 Minutes:
10 Power Snatch (75,55)
3 Bar Muscle Up
-Rest 5 Minutes-
AMRAP In 10 Minutes:
(3,3,6,6,9,9...,etc)
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)
Toes To Bar
-Rest 5 Minutes-
AMRAP In 10 Minutes:
20 Abmat Sit Ups
15 Hand Release Push Ups
Rope Climbs RX(2) RX+(3)
*Score Each Workout Individually.
WEDNESDAY 2.7.18
Strength
Good Morning
5x12 Increasing Weight
5 Rounds For Time:
20 Russian KB Swing (70,53)
15/12 Calorie Row *Reset Monitor
10 Box Jumps (30,24)
TUESDAY 2.6.18
CrossFit Open WOD 17.5
10 Rounds For Time:
9 Thrusters (95,65)
35 Double Unders
AMRAP In 8 Minutes:
Max UNBROKEN Sets Of 15 Wall Balls (20,14) RX+(25,20)
*Score Is Total Sets Completed.
MONDAY 2.5.18
Strength
Hang Power Clean
6x4 Increasing Weight
For Time:
35/28 Calorie Assault Bike
30 Burpees To Plate (45)
30/24 Calorie Assault Bike
25 Burpees To Plate (45)
25/20 Calorie Assault Bike
20 Burpees To Plate (45)
20/16 Calorie Assault Bike
15 Burpees To Plate (45)
*Reset Monitor For Each New Round. Two Foot Takeoff Is Required For Each Burpee. Full Extension Is Not Required.
SATURDAY 2.3.18
CrossFit Total For A Cause
NOT For Time:
Establish A 1 Rep Max Back Squat
Establish A 1 Rep Max Deadlift
Establish A 1 Rep Max Strict Press
*Perform Lifts In Any Order.
FRIDAY 2.2.18
Core
3 Rounds (12 Minutes):
:45 On/:15 Off For Each:
Ring Plank W/ Extensions
Hollow Body Flutter Kicks
V Sit Hold
V Ups
AMRAP In 15 Minutes:
10 Burpee Pull Up
15 Box Jump Over (24,20)
20 Hang Power Snatch (95,65) RX+(105,75)