CrossFit – Mon, Feb 13 Back Squat (AMRAP – Reps) Backsquat: 1×5 – 50%1×3 – 60%1×2 – 70%1×1 – 75%1×1 – 80%1×1 – 85%1xME – 90% Rest 120 btwn sets. Metcon (Time) ” Michael” 3 RFT w/ Partner 800m Run (Both run)50 Back Extensions*50 Sit-Ups* *Partners split these reps L1: Supermans If you are a
CrossFit – Sat, Feb 11 Saturday Community WOD! Come one come all! Open to everyone (Time) For Time: Buy In: 1 mile run/row 30-20-10 Devils Press Dumbbell Box Step Overs Cash Out: 1 mile run/row RX 35/25 24/20 RX+ 50/35
CrossFit – Fri, Feb 10 Metcon (Time) Partner “Holleyman” 30 Rounds For Time: 5 Wall Ball Shots 20/143 HSPU1 Power Clean 225/155 L1: 1 Abmat HSPUL2: 2 Abmat HSPUL3: Box Pike HSPU Scale the weight accordingly.
CrossFit – Thu, Feb 9 Metcon EMOM for 10:00 Odd: 5 Ring Muscle-Ups(Jumping RMU/Strict Ring Dips/Banded Ring Dips or Ring Push-ups)Even: 10 Deadlifts 225/155 Metcon (AMRAP – Reps) Repeat for a total of 5 Rounds: Min 1: 12 Target Burpees 6″Min 2: 10 Thrusters AFAP 95/65 lbs.Min 3: 8 Pistols (Lateral Step-ups on a HIGH
CrossFit – Wed, Feb 8 Metcon (Time) For Time: Row 1,000m50 Box Jump Overs 24/20″Run 200m Row 800m40 Box Jump OversRun 200m Row 600m30 Box Jump OversRun 200m Row 400m20 Box Jump OversRun 200m Row 200m10 Box Jump OversRun 200m *BJO=Scale the height of the box & jump OR step over Metcon To be completed
