Sunday - 180224
CrossFit WOD: Strength: 12min build load for the complex: Strict Press + Push-Press (1+3) Metcon: 7 Rounds for time: 9 DB Burpees (#22.5/15,x2) 6 DB Front Rack Lunges 3 Bar Muscle-ups
Saturday - 170224
CrossFit WOD: Strength: 12min build up to a heavy 1-rep Clean and Jerk *Aim to reach 90% of your planned max attempt for the metcon Metcon: CrossFit Open Workout 15.1 Two Parts in 15 minutes: AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts (#52.5/35) 5 Snatches (#52.
Friday - 160224
CrossFit WOD: Strength: E2.5MOM for 15min: Bulgarian Split Squat 8-8-6-6-4-4 Metcon: 3 Rounds for time: 500/400m Row 21 HSPU 12 DB Box Step-Overs (#22.5/15,x2) Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch 5 x
Thursday - 150224
CrossFit WOD: Strength: Deadlift - 15min build to a heavy set of 5 reps Metcon: AMRAP in 20min of the ladder: 25 Double Unders 5-10-15… Pullups (+5 each round) 25 Air-Squats Endurance: 6 Rounds for time: 30 Russian KB Swings (#24/16) 15 Burpee broad jumps (1m) 30 Situps 15
Wednesday - 140224
CrossFit WOD: Strength: E2.5MOM for 15min: Thrusters 3-3-3-2-2-2 Metcon: In Pairs, I-go-you-go AMRAP in 16min: 10 DB Deadlifts (#22.5/15,x2) 6 DB Hang Power Cleans 4 DB Thrusters *Switch every full round
Tuesday - 130224
CrossFit WOD: Skill: 15min Rope Climb practice Advanced - Practice Legless L-Sit Climbs Metcon: AMRAP in 14min of: 3 Hang Squat Cleans (#70/45) 6 Ring Dips 9 Box Jumps Over Endurance: 8 Rounds for time: Run 400m 10 Burpee Pullups 10 Burpee Toes-to-bar
Monday - 120224
CrossFit WOD: Strength: Weighted Pullups 5-5-5-5-5 *Rest 2:00 Metcon: For time: Row 500/400m 2 Rounds of: 30 Deadlifts (#50/35) 30 Pushups Bike 30/24 Cal 2 Rounds of: 12 S2OH (#50/35) 12 Burpees over the bar Endurance: For time: Run 1200m 100 Knees-to-elbows 150 KB Swings
Sunday - 110224
CrossFit WOD: Strength: Split Jerk 3-3-3-2-2-2 Metcon: 5 Rounds for time: 10-8-6-4-2 Devil-Presses (#22.5/15,x2) 12 Pullups Run 200m w/DB (#22.5/15,x1)
Saturday - 100224
CrossFit WOD: Strength: E2.5MOM for 15min: Front Rack Lunges 8-8-6-6-6-6 Metcon: CrossFit Open Workout 12.4 AMRAP in 12 minutes: 150 Wall Ball Shots (#10/6) 90 Double-Unders 30 Ring Muscle-Ups
Friday - 090224
CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 50 Double Unders 8 Dual KB Thrusters (#24/16,x2) Run 200m 8 Dual KB Thrusters Weightlifting: Part 1: 10 sets: 1 High Hang squat snatch 1 OH Squat 1 Hang Squat Snatch 50-75% Part 2: Clean Pull Below
Thursday - 080224
CrossFit WOD: Strength: 15min build up to a heavy 1-rep Squat Snatch Metcon: AMRAP in 18min of: 6 HSPU 9 DB Power Cleans (#22.5/15,x2) 12 DB Situps (#22.5/15,x1) 15 Air-Squats Endurance: 5 Rounds for time: Run 800m 30 Plate Overhead Lunges (#20/15) 24/
Wednesday - 070224
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-4 Metcon: 3 Rounds for time: 12 Hang Power Cleans (#50/35) 12 Box Jumps Run 400m 12 Toes-to-bar 12 Burpees
Tuesday - 060224
CrossFit WOD: Strength: 15min build up load for: Squat Clean + Front Squat (1+2) Metcon: AMRAP in 12min of the ladder: 1-2-3… Wall Walks 25 Double Unders 15 Russian KB Swings (#32/24) Endurance: 7 Rounds for time: 10 Burpee Pullups Row 500/400m 20 Wallballs (#10/6) Row 500/
Monday - 050224
CrossFit WOD: Strength: Strict Press 5-5-3-3-1-1 Metcon: For time: 10 DB Box Step-overs (#22.5/15,x2) 30 Ring Dips 10 DB Box Step-overs 40 C2B Pullups 10 DB Box Step-overs 50 Medball Cleans (#10/6) 10 DB Box Step-overs Endurance: 3 Rounds For max reps: 2min Cal Bike 2min
Sunday - 040224
CrossFit WOD: Strength: Romanian Deadlifts 6-6-5-5-4-4 *20sec Hollow Hold after each set Metcon: AMRAP in 16min of: 12 Pushups 4-6-8-10… Front Squats (#60/40) 1 Rope Climb
Saturday - 030224
CrossFit WOD: Strength: 15min build up load for an RM3 Weighted C2B Chin-ups Metcon: CrossFit Open Workout 17.1 For Time: 10 Dumbbell Snatches (#22.5/15,x1) 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump Overs 40