Saturday - 150225
CrossFit W.O.D:
Strength:
Back Squat
16 Min Find RM5
Metcon:
"Open-18.1"
20 Min AMRAP of:
8 Toes to bar
10 DB Clean & Jerk (#22.5/15,x1)
14/12 Cal Row
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Friday - 210225
CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+
Thursday - 200225
CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press
Wednesday - 190225
CrossFit W.O.D: Strength: E2MOM for 12 Min: 1 Power Snatch 1 Hang Power Snatch Metcon: EMOM 20min for max rep: min 1- Cal row/bike min 2- DBs Step up over (#22.5/15,x2) min 3- DB Overhead Lunge (#22.5/15,x1) min 4- Toes to
Tuesday - 180225
CrossFit W.O.D: Strength: 5 Set of: Bulgarian Split Squat 6-4-4-3-3 (each leg) + 30 sec Hamstring plank Metcon: 4 Rounds for time: 200m run 1 Legless rope climb 7 Hang Power Snatch (#50/35) Endurance: E2MOM for 36min: 1. 15 Wall Ball + 20 KB Sumo Deadlift High pull (#16/