Thursday - 220224
CrossFit WOD: Skill: 20min Handstands Practice Metcon: For time: 55 Russian KB Swings (#32/24) 40 HSPU 25 Hang Squat Cleans (#60/40) 10 Burpee Bar Muscle-ups Endurance: For time: 50-40-30-20-10 Box Jumps Knees-to-elbows Run 800m
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Wednesday - 210224
CrossFit WOD: Strength: 12min build up load for heavy 3-rep touch and go Power Cleans Metcon: 2 Rounds for time: Run 800m 30 Toes-to-bar 30 DB Snatch (#22.5/15,x1)
Tuesday - 200224
CrossFit WOD: Strength: Barbell Bent-over Rows 7-7-5-5-3-3 Metcon: AMRAP in 12min of the ladder: 3-6-9… +3 Overhead Squat (#60/40) Burpees over the bar Pullups Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings 1min
Monday - 190224
CrossFit WOD: Strength: Tempo Back Squat @40X1 4-4-3-3-2-2 Metcon: AMRAP in 18min of: 10 Ring Dips 20 KB Sumo-Deadlift High Pulls (#32/24) 30 Double Unders Endurance: 5 Rounds for time: Row 500/400m 21 Box Jumps 12 Burpee Pullups Bike 30/24 Cal 21 V-Ups 12 Medball Clean to
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)