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)
CrossFit – Thu, Feb 16 Metcon 4 Rounds: (conversational pace) 2:00 Bike2:00 Row2:00 Run/Walk Mobility 25:00 Coach led mobility
CrossFit – Wed, Feb 15 Metcon (AMRAP – Reps) Alternating EMOM for 10:00: Odd: 15 Wall Balls (20/14)Even: 10R/10L MB Side Throws Metcon (AMRAP – Reps) 5 Rounds: Every 4:00, complete the following: Row 500m10 Devils Press (25/15)5 T2B Rest the remaining amount of timein that 4:00. *L1: Kip Swing to Knee TucksL2: Kip
