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.
CrossFit – Tue, Jan 31 Metcon (Weight) EMOM for 10:00 A: 1 Snatch (80/85/90/90/90)B: 10 Burpee Box Jump Overs AFAP Athletes will begin the snatches at 80% of their 1 RM.Increase the weight every other minute to hit the followingpercentages for a total of 5 sets:85% / 90% / 90% / 90% Metcon (AMRAP –
CrossFit – Mon, Jan 30 Back Squat (AMRAP – Reps) Backsquat: Work up to 75% of new TM. Then,complete the following sets x reps:6×31×3+ Target:6 reps Rest :90 between sets Metcon (AMRAP – Rounds) EMOM for 20:00:4 DumbbellsThrusters 2×50/356 Toes 2 Bar24 Double-Unders L1: Kip Swing to L-Sit to Knee TuckL2: Kip Swing to L-SitL3:
CrossFit – Sat, Jan 28 Saturday Community Wod Metcon (Time) 5 Rds for time: 12 Dumbbell Push Press@35/25 6 Dumbbell Devils Press 50′ ft Dumbbell Walking Lunges 12/10 Cals (Row, Bike, Ski) *rest 1:00* after Each Rd Rx+ 50/35 **200M hill sprint instead of Cals**
