Sunday - 260223
Strength: Back Squat 3-3-3-3-3 Metcon: AMRAP in 12min of: 10 Sumo-Deadlift High Pulls (#50/35) 30 Double Unders 10 Toes-to-bar
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Saturday - 250223
Metcon: CrossFit Open 23.2 AMRAP in 15min of: 5 Burpee Pullups 10 Shuttle Runs (15m) *add 5 burpee pullups after each round Immediately followed by 5min to establish 1-rep max Thruster (from the floor)
Friday - 240223
Strength: Weighted Dips (Bars/Rings) 5-5-3-3-2-2-1 Metcon: For time: 2 Rounds: 30 Wallballs (#10/6) 15 DB Power Cleans (#22.5/15,x2) Run 400m 2 Rounds: 30 Wallballs (#10/6) 15 DB S2OH (#22.5/15,x2) Run 400m Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3)
Thursday - 230223
Strength: 5 Sets: 5 Barbell Bent-Over Rows 10-20sec L-Sit Hold 2min Rest Metcon: AMRAP in 10min of: 1-2-3... Squat Cleans (#80/50) 3-6-9... C2B Pullups Endurance: For time: 50-40-30-20-10 Cal Bike Knees-to-elbows Double Unders DB Situps (#15/8,x1) Mountain Climbers
Wednesday - 220223
Strength: Front Rack Barbell Lunges 8-8-6-6-4-4 Metcon: AMRAP in 20min of: Row 250m 10 Hang Power Cleans (#43/30) 10 Box Jumps 10 Push-Press (#43/30) Gymnastics: Skill- Kipping Bar Muscle Up -Hollow+ Arch -Kip -Transition Endurance: 8 Rounds for time: Run 400m 25 Air-Squats 20 KB Gorilla Rows (#16/
Tuesday - 210223
Strength: E1.5MOM for 12:00min Power Clean 3-3-2-2-2-1-1-1 Metcon: For time: 400m DB/KB Farmer Carry (#22.5/15,x2) Then: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 DB Box Step-ups (#22.5/15,x2) Endurance: AMRAP in 40min of: Run 800m 80 Air-Squats Run 400m 40 Knees-to-elbows Run 800m 80 V-Ups Run
Monday - 200223
Strength: Press 5-5-5 Metcon: 3 Rounds for time: Run 800m 30 Pushups 10 Squat Cleans (#60/40) Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 2 Dragon Flags Min 3- 20-30 Sec Static Chin
Sunday - 190223
Strength: 12min build up load for the complex: Power Snatch + Overhead Squat (1+2) Metcon: For time: 3 Rounds: 3 Snatches (#60/40) 6 Burpee Box Jump Overs 3 Rounds: 3 Snatches 9 Ring Dips 3 Rounds: 3 Snatches 12 Pullups
Saturday - 180223
Metcon: CrossFit Open 23.1 RX: AMRAP in 14min of: 60 Cal Row 50 Toes-to-bar 40 Wallballs (#10/6) 30 Cleans (#61/43) 20 Muscle-Ups Scaled: AMRAP in 14min of: 60 Cal Row 50 Hanging Knee Raises 40 Wallballs (#6/4) 30 Cleans (#43/30) 20 Pullups
Friday - 170223
Strength: Every 2:30 for 15min: Front Squat 2-2-2-2-2-2 Metcon: AMRAP in 18min of: 18 DB Snatches (#22.5/15,x1) 15 DB Situps (#22.5/15,x1) 12 DB Front Squats (#22.5/15,x2) 9 Pullups Weightlifting: Box Muscle Clean + Front Squat + Push Press (3+3+3) @ 60%
Thursday - 160223
Strength: E2MOM for 14min: Push-Press 3-3-3-2-2-1-1 Metcon: For max reps on a running clock for 12min: 00:00 - 03:00 Run 200m AMRAP Deadlifts (#80/50) on remaining time 03:00 - 06:00 Run 200m AMRAP DB/KB Step-ups (#22.5/15,x2) on remaining time 06:00
Wednesday - 150223
Strength: Deadlift 3-3-3-2-2-2 Metcon: 10 Rounds for time: 9 Hang Power Snatches (#35/20) 35 Double Unders Endurance: 5 Rounds for time: 60/48 Cal Bike 40 Situps 20 DB Thrusters (#15/8,x1)
Tuesday - 130223
Strength: Back Squat - 15min build up to an RM5 Metcon: In Pairs, for time: 30 Synchronized Burpees 80 Wallballs (#10/6) 80 Toes-to-bar 200 Double Unders 10 Rope Climbs
Monday - 130223
Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: 3 Rounds for time: Row 500/400m (or Bike 30/24 Cal) 20 Front Squats (#50/35) 20 Dual KB Clean and Jerks (#24/16,x2) Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/
Sunday - 120223
Strength: 14min build up load for the complex: Power Clean + Jerk (1+1) Metcon: AMRAP in 16min of the ladder: 1-2-3-4... Deadlifts (#60/40) Power Clean (#60/40) Burpees over the bar
Saturday - 110223
Strength: Weighted Dips (bars/rings) 5-5-4-4-3-3 Metcon: AMRAP in 20min of: Run 400m 12m Handstand Walk (6m x2) 35 Double Unders 3 Sandbag Over Shoulder (#75/45)