Sunday, February 26 - Saturday, March 4

Sunday, February 26 - Rest Day

 

Monday, February 27

Strength: 10 Minute EMOM

Minute 1:

  • 2 Strict Press @ 80-85% of 1 Rep Max 

Minute 2:

  • 8 Strict Ring Dips

WOD: Ladder for Time

  • 10 Thruster (93/135)
  • 5 Rope Climb
  • 8 Thruster (93/135)
  • 4 Rope Climb
  • 6 Thruster (93/135)
  • 3 Rope Climb
  • 4 Thruster (93/135)
  • 2 Rope Climb
  • 2 Thruster (93/135)
  • 1 Rope Climb

Olympic Lifting - 6:30PM

  • SOTS Press - 3x3
  • Snatch Balance + Overhead Squat - 5 sets
  • Pause Snatch + Snatch - 5 sets
  • Stage Snatch Pull - 4 sets  *Snatch grip, not clean grip (view here)

Accessory Work

  • Barbell Front Rack Step-Up - 3x8/leg
  • Empty Barbell Squat Jump - 3x6-8
  • Weighted Strict Pull-Up - Establish 1 Rep Max
  • Supine Ring Row - 3x8-10 (view here)

 

Tuesday, February 28

Strength: Deadlift 

  • 1x5; 2x3; 3x2

WOD: 21-15-9 for Time

  • Hang Power Snatch (73/115)
  • Toes to Bar

*10 minute time cap.

 

Wednesday, March 1

Strength: Max Effort Strict Handstand Push-Up (or Push-Up)

  • 2 sets

WOD: 14 Minute AMRAP

  • 5 Squat Clean (163/225)
  • 10 Handstand Push-Up
  • 30 Double Unders

Olympic Lifting - 6:30PM

  • Tall Jerks - 3x3 (view here)
  • Push Press + Power Jerk + Split Jerk - 5 sets
  • Pause Clean + Clean - 5 sets
  • Stage Clean Pull - 4 sets (view here)

Accessory Work

  • KB Rear Foot Elevated Split Squat - 3x8/leg (view here)
  • Strict Handstand Push-Up - 3x max
  • Push-Up - 3x10-12
  • Side Plank - 3x30 sec/side

 

Thursday, March 2

Skill Work: Muscle-Up Practice & Muscle-Up Progressions

WOD: 4 Rounds For (total) Time

  • 20 calorie Row
  • 15 Burpees to Plate

*2 minute rest between each round.

 

Friday, March 3 - No 5:30PM Class Tonight!

WOD: 12 Minute AMRAP

CrossFit Games 17.2 (modified)

  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Toes to Bar
  • 8 Barbell Power Clean (73/100)
  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Toes to Bar
  • 8 Barbell Power Clean (73/100)
  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Bar Muscle-Ups or Pull-Ups
  • 8 Barbell Power Clean (73/100)
  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Bar Muscle-Ups or Pull-Ups
  • 8 Barbell Power Clean (73/100)

*Join us for Friday Night Lights workout 17.2 at 5:30PM at CrossFit Eden Prairie!

 

Saturday, March 4

Partner WOD: 28 Minute EMOM

Minute 1:

  • 26 Alternating Box Step-Ups (20/24)

Minute 2:

  • 26 Alternating MB Sit-Up (14/20)

Minute 3:

  • 26 Alternating Partner Wall Ball (14/20)

Minute 4:

  • 45 sec. Plank Hold (both)
Posted on February 26, 2017 .