CrossFit – Wed, Feb 22 Metcon (AMRAP – Reps) Alternating EMOM for 10:00: Odd: 50 Double-UndersEven: 12 Target Burpees 6″ Metcon (Time) 3 RFT:500m Row12 DB Snatches 50/3550′ Handstand Walk L1: 30 Nose&Toes Shoulder TapsL2: 30 Back-Facing Wall Shoulder TapsL3: 50′ Hollow Hold Seal Walk
CrossFit – Tue, Feb 21 Snatch (Weight) Work up to 70-75% of 1 RM. Then complete 5 sets of2 Snatches (from the floor). Rest as needed. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:4 HSPU8 Box Jumps12 OHS 95/65 L1: 1 Abmat HSPUL2: Box-Pike HSPUL3: Strict Push-up
CrossFit – Mon, Feb 20 Back Squat (Weight) 1×5- 40%1×5- 50%1×5- 60% Rest 90 seconds between sets. Metcon (Time) Partner “Badger” 3 Rounds for Time with a partner 30 squat cleans 95/65 30 pullups 800m Run (partners run together)
CrossFit – Sat, Feb 18 Saturday Community Wod (5 Rounds for reps) For time: 5rds 20 Kettle bell Swings@53/36 10 Goblet Squats 5 Pull-ups 200 Meter Run *Rest 1:00 between Rds*
CrossFit – Fri, Feb 17 Open 23.1 Metcon (AMRAP – Rounds and Reps) 14 Min Amrap: 60 Calories Row 50 Toes-to-bar 40 Wall Ball Shots@20/14 30 Cleans@135/95 20 Muscle-ups (ring)
