Sunday, February 21 - Saturday, February 27

Sunday, February 21 - No Class

 

Monday, February 22

Strength: 5 Rounds (not for time)

  • 30 sec. Handstand Hold 
  • 30 sec. Hollow Rocks

WOD: 4 Rounds for Time

  • 30 Thruster (33/45)
  • 15 Pull-Ups
  • 10 Bar-Facing Burpees

 

Tuesday, February 23

Strength: Clean Drills

WOD: 20 Minute EMOM

Even Minute:

  • 12 Hang Clean (63/95)

Odd Minute: 

  • 15 Box Step-Ups (20"/24")

 

Wednesday, February 24

Strength: 10 Minute MOMO

Push Press

  • 2 reps at 80% of 1 Rep Max

WOD: 21 Minute EMOM

Minute 1:

  • 150M Row

Minute 2:

  • 15 KB Swings (35/55)

Minute 3: 

  • 8 Strict Burpees

 

Thursday, February 25

Strength: Deadlift

  • 5x2

WOD: 21-15-9

  • Knees to Elbows
  • KB Shoulder to Overhead (35/55)

 

Friday, February 26

Strength: Overhead Squat

  • 1x5; 2x3; 3x2

WOD:  Row + "Annie" for Time (compare to 10/12/16)

Buy-In: 750M Row

Followed by: 50-40-30-20-10

  • Double-Unders
  • Sit-Ups 

 

Saturday, February 27

Mobility Work

Partner WOD: 25 Minute AMRAP

  • 50 Partner Wall Balls (14/20)
  • 25 Ring Rows
  • 50 Burpees
  • 250M row (each)

CrossFit Games Open 16.1 will start at 11:30AM (Location will be announced by Friday)

Posted on February 21, 2016 .