WOD

Monday, 17 February 2020

Strength:
Back Squat
% of 3RM (+ 10 lbs)
5@70%
5@80%
Max Reps @90%

Metcon:
7AMRAP
2-4-6-8-10….
Front Squat (135/95)
C2B Pull-ups

Sunday, 16 February 2020

Metcon:

2 Rounds

4AMRAP
10/8 Cal Bike
20 KB SDLHP (70/55)
*rest 2 minutes
4AMRAP
12 1-Arm OH DB Lunge (50/35)
20 Alt DB Snatch (50/35)
*rest 2 minutes
4AMRAP
18/16 Cal Row
12 1-Arm DB Hang Clean & Press (50/35)
*rest 2 minutes

Saturday, 15 February 2020

9AM: CrossFit All Levels

Partner WOD

For Time:
100 Cal Row
80/70 HR Push-Ups
160 Sit-Ups
80 Burpee Box Jump Overs (24/20)
100 KBS (55/35)
*Reps and movements may be divided in any way
**Partners will alternate work/rest at will

10AM: CrossFit

Strength: (15:00)
Build to Heavy Power Clean

Metcon: Partner WOD
20AMRAP
20 Double Unders, 1 Power Clean (165/115)
20 Double Unders, 2 Power Cleans (165/115)
20 Double Unders, 3 Power Cleans (165/115)
*Partners alternate after completing a full round
Partner 1 does 20 DU’s + 1PC
Partner 2 does 20 DU’s + 1PC
P1 does 20 + 2PC…then P2 does 20 + 2PC
continue this pattern for all 20 minutes.

 

 

Friday, 14 February 2020

Strength:
Every :90 for 8 Sets
Power Snatch + Squat Snatch
*may drop between reps

Metcon:
15AMRAP
20 Wall Balls (20/14)
20 Alt DB Snatch (50/35)
20 DB Box Step Ups (24/20)(50/35)
20 TTB

Thursday, 13 February 2020

Metcon:

15EMOM
Min 1 :30 Row
Min 2 :30 Box Jumps (24/20)
Min 3 :30 MB Twist (20/14)
*Rest 5 mins
15EMOM
Min 1 :30 DU’s
Min 2 :30 Burpees
Min 3 :30 American KBS (55/35)

Wednesday, 12 February 2020

Strength:
Push Press
3@70%
3@75%
2@80%
1 @85%
3 attempts @1RM
*Using 1RM %
** If not testing 1RM, do 5×5 70-75%

Metcon: (14:00)
Tabata (8x :20 Work/ :10 Rest)
For Total Reps:
Tabata Bike
Rest 1 Min
Tabata Sit-Ups
Rest 1 min
Tabata 1-Arm DB S2OH (50/35)

10 February 2020

Strength:
Back Squat
% of 3RM (+ 10 lbs)
5@65%
5@75%
Max Reps @85%

Metcon:
10 Rounds
4 Deadlifts (225/155)
12 Wall Balls (20/14)

9 February 2020

Metcon: (23:00)
6 Rounds
Station 1: 1min Max Burpee Box Jumps (24/20)
Station 2: 1min Max Alternating DB Snatch (50/35)
Station 3: 1min Max Cal Row or Bike
Station 4: Rest

8 February 2020

9am: CrossFit All Levels
Partner WOD

For Time:
100 Burpees
100 KBS (55/35)
100 Pull-ups
100 Squats
100 Box Step-Ups (24/20)
100 Cal Row
200 Sit-ups
*Choose your adventure:
The movements and reps may be rearranged and divided in any way.
Partners may not work at the same time.
**Rx+ Cal Bike

10am: CrossFit
Partner WOD

20AMRAP
12 Cal Row
9 Hang Power Snatch (75/55)
6 TTB
*Partners alternate after completing a full round

7 February 2020

Strength:
Every :90 for 6 sets
Power Clean + Push Jerk + Split Jerk (building with technique)

Metcon: 
*The Chief*
5x
3AMRAP
3 Power Cleans (135/95)
6 Hand-Release Push-ups
9 Air Squats
**Rest 1 minute after each AMRAP