Sunday, February 19 - Saturday, February 25

Sunday, February 19 - No Class

 

Monday, February 20

WOD: 20 Minute AMRAP

  • 10 Barbell Sumo Deadlift High Pull (63/95)
  • 8 Burpees
  • 10 Push Press (63/95)
  • 8 Chest to Bar Pull-Ups

Olympic Lifting - 6:30PM

  • Jerk Balance - 3x3 (view here)
  • Split Jerk - 5x2
  • Pause Clean + Clean - 5 sets
  • Clean Pull w/ 3 Position Pause - 4 sets (Pause off floor, above knee, & pocket)

Accessory Work

  • Barbell Front Rack Step-Up - 3x8/leg
  • Tall Box Jumps - 5x2
  • Weighted Strict Pull-Up - 3x3-5
  • Bent Over Barbell Row - 3x8

 

Tuesday, February 21

Strength: Back Squat

  • Establish a 1 Rep Max (compare to 11/15/16)

WOD: 4 Rounds for Time

  • 200M Run (or 13 Shuttle Sprints)
  • 12 Barbell (back rack) Alternating Lunge (63/95)

 

Wednesday, February 22

Strength: Hang Power Clean

  • 5x2

WOD: 15 Minute EMOM

Minute 1:

  • 12 Box Jumps Overs (20"/24")

Minute 2:

  • 100 ft. KB Farmer Carry + 10 KB Push-Up (35/55) 

Minute 3:

  • Row (12/14 calories)

Olympic Lifting - 6:30PM

  • SOTS Press - 3x3
  • Snatch Balance - 5x2
  • Pause Snatch + Snatch - 5 sets
  • Snatch Pull w/ 3 Position Pause - 4 sets (Pause off floor, above knee, & pocket)

Accessory Work

  • Single Leg KB RDL - 3x8/leg (view here)
  • Strict HSPU - 3xMax
  • Strict Dips - 3x6-8
  • Side Plank - 3x20-30 sec/side

 

Thursday, February 23

WOD: 5 Rounds

  • 60 sec. Max Row (for calories)
  • 50 Double Unders

*3 minute rest between each round. Score is max calories in each of the 5 rounds.

Mobility: 45 second Hold, each movement

2 Rounds

  • Couch Stretch (each leg)
  • Pigeon Pose (each leg)
  • Downward Dog 

 

Friday, February 24 - No 5:30PM Class Tonight due to Friday Night Lights event!

WOD: For Time

CrossFit Games Open 17.1 (modified)

  • 10 Alternating KB Snatch (35/55)
  • 15 burpee box jump-overs (20"/24")
  • 20 Alternating KB Snatch (35/55)
  • 15 burpee box jump-overs
  • 30 Alternating KB Snatch (35/55)
  • 15 burpee box jump-overs
  • 40 Alternating KB Snatch (35/55)
  • 15 burpee box jump-overs
  • 50 Alternating KB Snatch (35/55)
  • 15 burpee box jump-overs

*20 minute time cap.

**Join us at 5:30PM for the first week of Friday Night Lights! The athlete debrief starts at 5:30PM, workout kicks off after 6:00PM. Members, family, & friends are encouraged to attend!

 

Saturday, February 25

WOD: 25 Minute Buy-In + AMRAP

Buy-In

  • 500M Row

...then AMRAP in remaining time...

  • 15 Jumping Pull-Up
  • 15 KB Swings (35/55)
  • 15 Arch Rock
  • 15 Hollow Rock
  • 15 Wall Ball (14/20) (10/10)
Posted on February 19, 2017 .