Saturday, 17 February 2018

Strength:
15 minutes to find a 1RM Squat Clean

WOD:
Death by...  
Deadlifts (@ 75% of your deadlift 1RM) + 3x Push-Ups

Min 1: 1 deadlift + 3 push-ups
Min 2: 2 deadlifts + 6 push-ups
Min 3: 3 deadlifts + 9 push-ups
Etc... until you cannot complete the push-ups within the minute

Friday, 16 February 2018

EMOM x16 - 30 sec work/30 sec rest

Min 1) Max Calorie Row
Min 2) Max Box Jumps (24/20")
Min 3) Max Double Unders
Min 4) Max Ground-to-Overheads (45/25# plate)

Thursday, 15 February 2018

"CrossFit Open Workout 17.3"

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155#)

L1: (45/35), (75/55), (95/65), (115/75) & jumping C2B
L2: (65/45), (95/75), (135/95), (185/115) & jumping C2B
L3: (95/65), (135/95), (185/135), (225/155) & C2B

Tuesday, 13 February 2018

Strength
Front Squat 3-3-3-3-3

Metcon
For time:
40 Wall Balls (20/14#)
30 Power Cleans (95/65#)
20 Burpees

Monday, 12 February 2018

20 minute AMRAP:

5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Alternating Single-Leg Squats
*Run 400m after every 3 rounds

Scale as needed with:
Jumping chest-to-bar pull-ups
Knee push-ups
20 walking lunges

Saturday, 10 February

WOD:
15 Power Snatches (95/65)
400m run
15 Power Snatches

Rest 5 minutes

15 Clean and Jerks (95/65)
500 m row
15 Clean and Jerks

Friday, 9 February 2018

WOD:

100 Double Under Buy-in
4 Rounds for Time:
20 Squat Cleans (135/95)
20 T2B
20 Box jumps
20 Cal Row
After 4 Rounds...100 DU Cash-out

Time cap: 35 minutes


Thursday, 8 February 2018

Strength:
Back Squat
6 @ 80% 
4 @ 85%
6 @ 80%
3 @ 90%
6 @ 80%

WOD:
10 minute AMRAP:
2, 4, 6, 8, etc...
Front squats (95/65)
Bar Facing Burpees

Wednesday, 7 February 2018

Rest or Active Rest Day! Rest days are great opportunities to go out for a run, practice some specific skill work, or do some core training. 

Optional Core Workout:

3 Rounds:
60 Sec Weighted Plank
15 GHD Sit-ups
10 Strict T2B

3 Rounds:
30 Weighted Sit-ups
20 Russian Twists
20 Leg Lifts

Tuesday, 6 February 2018

For Time:
21-15-9
Wallballs (20/14#)
Chest to Bar Pull-ups 
Thrusters (95/65#)
Burpee box jumps
KB Swings

Monday, 5 February 2018

Weightlifting:
7 Min EMOM: 2 Snatch Balance + 2 OH squats
-Rest 2 minutes-
7 Min EMOM: 1 Squat snatch (building in weight, try to work to a heavy 1 RM for the day)

WOD: 75 Push Press (95/65#) for time with EMOM 5 Burpees (start with Burpees)

Sat, 3 Feb 2018

Sat, 3 Feb 2018

Warmup: Partner Cindy -
3 rds - 5 pullups, 10 Pushups, 15 Squats

WOD1: "Abs-solution" team of 2 -
80 T2B (1 @ a time)
80 Side Med Ball Toss
80 GHD Situps
80 Plate Twists (45/25) (1 @ a time)
80 MB Toss situps

WOD2:
EMOM 12 - 2 Back Squat @ ~70% 1RM

Friday, 2 Feb 2018

Strength warm up: Bench press, 5x5 rounds @ 80% max weight.

WOD:
400 m row
21-15-9 each of
Thrusters (95/65)
Sumo deadlift high pull (95/65)
GHD sit ups
400 m row

Cash out: tabata planks