Sunday, February 22 - Saturday, February 28

Sunday, February 22 - No Class

 

Monday, February 23 

Strength: Strict Press

  • 5x3

WOD: 17 Minute AMRAP

  • 30 Back Squat (93/135)
  • 15 Shoulder to Overhead (93/135)
  • 30 KB Swings (35/55)

*10 burpees every time you drop the barbell or kettle bell 

 

Tuesday, February 24

Strength: Strict Pull-Ups

  • 3x10

WOD: 

Buy-In

  • 100 Double Unders

3 Rounds for Time

  • 30 Box Step-Ups (20/24)
  • 15 Deadlift (103/155)
  • 30-second Handstand Hold

Buy-Out

  • 100 Double Unders

 

Wednesday, February 25

Strength: Snatch

  • 5x2

WOD: 21-18-15-12-9-6-3 for Time

  • Snatch (73/115)
  • Toes to Bar

 

Thursday, February 26

Strength: Back Squat

  • 5x2

WOD: 20 Minute MOMO

  • 1 Minute Row
  • 1 Minute Rest
  • 1 Minute Shuttle Runs
  • 1 Minute Rest

 

Friday, February 27

Skill Work: Muscle-Up Progressions

WOD: 9 Minute AMRAP + Max Clean & Jerk

"CrossFit Games Open 15.1"

9 Minute AMRAP

  • 15 Toes to Bar
  • 10 Deadlift (73/115)
  • 5 Snatch (73/115)

then...you have 6 Minutes to Establish a 1 Rep Max

  • Clean & Jerk

 

Saturday, February 28

WOD: TABATA

  • Air Squats
  • Burpees
  • Sit-Ups
  • Box Jumps (20/24)
  • Ring Rows 
  • Wall Balls (14/20)

*All athletes competing in the CrossFit Games Open are invited to join us at 12PM at CFEP to complete their workout

**Premier Sports and Spine will be onsite to offer free taping and treatment before/after workouts

***Spectators are encouraged to attend

Posted on February 22, 2015 .