Sunday, February 12 - Saturday, February 18

Sunday, February 12 - No Class

 

Monday, February 13

Strength: Strict Pull-Up

  • 3x8

WOD: For Time

"Jackie" (compare to 5/20/16)

  • 1000M Row
  • 50 Thruster (33/45)
  • 30 Pull-Ups

*15 minute time cap.

Olympic Lifting - 6:30PM

  • High Hang Muscle Snatch - 3x3 (view here)
  • Drop Snatch - 4x2
  • Snatch Pull + High Hang Snatch + At the Knee Snatch - 5 sets

Accessory Work

  • Single Leg KB RDL - 3x8/leg (view here)
  • Weighted Strict Pull-Ups - 3x3-5
  • Single Arm KB Row - 3x8/arm
  • Tuck-Ups - 3x10

 

Tuesday, February 14

WOD: 17 Minute AMRAP

  • 40 Burpees
  • 30 Snatch (63/95)
  • 30 Burpees
  • 30 Snatch (63/95)
  • 20 Burpees
  • 30 Snatch (63/95)
  • 10 Burpees
  • Snatch, as many reps as possible until time expires

Mobility Work: 8 Minute EMOM

  • 45 sec. Banded Shoulder Stretches (x4 positions)

 

Wednesday, February 15

Partner WOD Part 1: Max Meters in 5 Minutes

  • Row

Partner WOD Part 2: For Time

  • 16-50 ft. Sled Push or Pull (25/45) (8 each)

Partner WOD Part 3: 3 Rounds for Time (each)

  • 75 Double Unders

*While other partner holds a plank

Olympic Lifting - 6:30PM

  • Jerk Balance - 3x3 (view here)
  • Power Jerk + Split Jerk - 5 sets
  • Clean Pull + High Hang Clean + At the Knee Clean - 5 sets

Accessory Work

  • Behind the Neck Barbell Lunge - 3x8/leg
  • Strict Handstand Push-Up - 3x Max
  • Strict Dips - 3x6-8
  • Barbell Good Morning - 3x8

 

Thursday, February 16

WOD: 10 Minute MOMO

Push Jerk

  • 3 Reps @ 75-80% of 1 Rep Max

WOD: 10 Minute AMRAP

CrossFit Games Open 13.2 (compare to 10/25/16)

  • 5 Shoulder to Overhead (73/115)
  • 10 Deadlift (73/115)
  • 15 Box Jumps (20"/24")

 

Friday, February 17

WOD: 20 Minute AMRAP

CrossFit Games Open 11.5

  • 5 Power Clean (103/145)
  • 10 Toes to Bar
  • 15 Wall Ball (14/20) (9/10)

 

Saturday, February 18

WOD: For Time

Buy-In

  • 800M Row

then...

  • 50 KB Swing (35/55)
  • 30 Hand-Release Push-Up
  • 50 Box Overs (20/24)
  • 30 MB Sit-Up (14/20)
  • 30 KB Swing (35/55)
  • 15 Hand-Release Push-Up
  • 30 Box Overs (20/24)
  • 15 MB Sit-Up (14/20)
  • 15 KB Swing (35/55)
  • 5 Hand-Release Push-Up
  • 15 Box Overs (20/24)
  • 5 MB Sit-Up (14/20)
Posted on February 12, 2017 .