Sunday, February 23 – Saturday, February 29

Posted on February 23, 2020 by Anna Follman

 

Sunday, February 23

  • Open Gym 11:00AM – 12:00PM

 

Monday, February 24

Strength: 12-15 Minutes

  • Squat Clean Prep
    • Build to heavy single. Prep weight for WOD.

WOD: CrossFit Open 16.2

20 Minute AMRAP

  • 25 Toes To Bar
  • 50 Double Unders / 50 Single Skips
  • 15 Squat Clean (83/135)
  • 25 Toes To Bar
  • 50 Double Unders / 50 Single Skips
  • 13 Squat Clean (113/185)
  • 25 Toes To Bar
  • 50 Double Unders / 50 Single Skips
  • 11 Squat Clean (143/225)
  • 25 Toes To Bar
  • 50 Double Unders / 50 Single Skips
  • 9 Squat Clean (173/275)
  • 25 Toes To Bar
  • 50 Double Unders / 50 Single Skips
  • 7 Squat Clean (203/315)

*Scale TTB with Hanging Knee Tucks

**If athlete is unable to make another “jump” up in weight, they may keep the weight from the previous round and continue on until 20 minutes is up.

 

Tuesday, February 25

Strength: Push Jerk

  • 1 Rep Max (compare to 8/19/19)

WOD: 20 Minute MOMO

  • Bike (calories)
  • KB Swings (55/70)

 

Wednesday, February 26

Strength/Skill: Every 2 Minutes for 10 minutes

  • 2 Alternating KB Turkish Get-Ups
    • Increase weight with each set if able

“Waterfall” WOD: For Total Time

  • 1 50Ft. Handstand Walk or 3 Wall Climbs
  • 10 Calorie Row
  • 20 Box Jump (20/24″)
  • 30 Alternating DB Snatch (35/50)
  • 40 Air Squat

Time Cap: 30 Minutes

Workout ENDS with 40 Air squat. (1, 1/10, 1/10/20, 1/10/20/30, 1/10/20/30/40)

 

Thursday, February 27

WOD: 90 Seconds On / 30 Seconds Off for 16 Minutes

Efforts 1-4:

  • :45 Wall Sit
  • Max Devils Press (35/50)

Efforts 5-8:

  • :45 Hollow Hold
  • Max Wall Ball (14/20) (10/10′

Post-WOD Strength: 10 Minute AMRAP

 

Friday, February 28

Strength: Deadlift

  • 5-5-5-5

*Build to heaviest set of 5. Roughly 75% of 1RM

WOD: 15 Minute AMRAP

  • 2 Ring Muscle-Ups
  • 4 Deadlift (123/185)
  • 6/8/10… Bar-Facing Burpees

*Increase by 2 B-F Burpees Every Round

**1 RMU = 2 Ring Row + 2 Ring Dip

 

Saturday, February 29 

PHOTO SHOOT DAY!!

**You will see the very talented Wendy Nielson taking photos of classes today. We will be doing our best to accommodate her so that she can get the best photos possible!

 

PARTNER WOD

0:00 – 8:00 : AMRAP

  • Partner 1:
    • Bike (calories)
  • Partner 2: 1 Round
    • 20 Barbell Back Rack Lunges (33/45)
    • 10 Barbell Push Press (33/45)

8:00 – 10:00 – REST

10:00 – 13:00 : AMRAP

  • Partner MB Sit-Ups (14/20)

13:00 – 15:00 – REST

15:00 – 23:00 : AMRAP

  • Partner 1:
    • Plank Hold
  • Partner 2: 1 Round
    • 20 Slam Ball (20/30)
    • 10 Strict Pull-Ups

25:00 – 27:00 – REST

27:00 – 30:00 : AMRAP

  • Partner MB Sit-Ups (14/20)

 

 

 

#WorkHardBeNice