CrossFit – Mon, Feb 6 Back Squat (Weight) Backsquat: 1×1 -70%1×1 -77.5%4×3 -82.5%1×3+ -82.5% Rest 120 btwn sets. Metcon (AMRAP – Reps) Repeat for a total of 10 Rounds: Min 1: 50 Double-UndersMin 2: 10 Alt. DB Snatches 50/35Min 3: 5 Bar Muscle-Ups DB Snatches must be taken from theground on every rep. L1: 5
CrossFit – Sat, Feb 4 Saturday Community WOD open to the public! (AMRAP – Reps) Partner Style 4 3:00 AMRAPS 1) 200m Sprint into max effort power cleans @115/75 2) 20 Calorie row into max effort wall ball shots @ 20/14 3) Max effort calorie bike/ski 4) 200m Hill sprint into max effort burpee box
CrossFit – Fri, Feb 3 A version of “Bradshaw” (Time) 10 RFT: Row 150m As Fast As Possible10 C2BSprint 100m10 Burpees30 seconds Rest L1: Kipping Chin-Over-Bar PUL2: Banded Strict PUL3: Ring Rows or Barbell PU
CrossFit – Thu, Feb 2 Metcon (Weight) EMOM for 10:00 A: 15 UB Wall Balls 20/14B: 1 Clean & Jerk (*squat on the cleans)(80/85/90/90/90) Athletes will begin the cleansat 80% of their 1 RM. Increase the weight every other minute to hit the following percentages for a total of 5 sets:85% / 90% / 90%
CrossFit – Wed, Feb 1 Metcon (Time) Complete the following superset for a total of5 Rounds: 1A) 1:00 Nose & Toes HS Hold, rest :30*1 Burpee Penalty for every second athlete comes off the wall1B) 20 GHD Sit-ups, rest :30 RX+ athletes=add weight for GHD SU *Nose & Toes HS Hold=Hollow Hold w/heelsagainst the wall.
