Sunday, February 12 – Saturday, February 18

Posted on February 12, 2017 by Anna Follman
Sunday, February 12 – Saturday, February 18

Sunday, February 12 – No Class

 

Monday, February 13

Strength: Strict Pull-Up

  • 3×8

WOD: For Time

“Jackie” (compare to 5/20/16)

  • 1000M Row
  • 50 Thruster (33/45)
  • 30 Pull-Ups

*15 minute time cap.

 

Tuesday, February 14

WOD: 17 Minute AMRAP

  • 40 Burpees
  • 30 Snatch (63/95)
  • 30 Burpees
  • 30 Snatch (63/95)
  • 20 Burpees
  • 30 Snatch (63/95)
  • 10 Burpees
  • Snatch, as many reps as possible until time expires

Mobility Work: 8 Minute EMOM

  • 45 sec. Banded Shoulder Stretches (x4 positions)

Olympic Lifting – 6:30PM

  • High Hang Muscle Snatch – 3×3 (view here)
  • Drop Snatch – 4×2
  • Snatch Pull + High Hang Snatch + At the Knee Snatch – 5 sets

Accessory Work

  • Single Leg KB RDL – 3×8/leg (view here)
  • Weighted Strict Pull-Ups – 3×3-5
  • Single Arm KB Row – 3×8/arm
  • Tuck-Ups – 3×10

 

Wednesday, February 15

Partner WOD Part 1: Max Meters in 5 Minutes

  • Row

Partner WOD Part 2: For Time

  • 16-50 ft. Sled Push or Pull (25/45) (8 each)

Partner WOD Part 3: 3 Rounds for Time (each)

  • 75 Double Unders

*While other partner holds a plank

 

Thursday, February 16

WOD: 10 Minute MOMO

Push Jerk

  • 3 Reps @ 75-80% of 1 Rep Max

WOD: 10 Minute AMRAP

CrossFit Games Open 13.2 (compare to 10/25/16)

  • 5 Shoulder to Overhead (73/115)
  • 10 Deadlift (73/115)
  • 15 Box Jumps (20″/24″)

Olympic Lifting – 6:30PM

  • Jerk Balance – 3×3 (view here)
  • Power Jerk + Split Jerk – 5 sets
  • Clean Pull + High Hang Clean + At the Knee Clean – 5 sets

Accessory Work

  • Behind the Neck Barbell Lunge – 3×8/leg
  • Strict Handstand Push-Up – 3x Max
  • Strict Dips – 3×6-8
  • Barbell Good Morning – 3×8

 

Friday, February 17

WOD: 20 Minute AMRAP

CrossFit Games Open 11.5

  • 5 Power Clean (103/145)
  • 10 Toes to Bar
  • 15 Wall Ball (14/20) (9/10)

 

Saturday, February 18

WOD: For Time

Buy-In

  • 800M Row

then…

  • 50 KB Swing (35/55)
  • 30 Hand-Release Push-Up
  • 50 Box Overs (20/24)
  • 30 MB Sit-Up (14/20)
  • 30 KB Swing (35/55)
  • 15 Hand-Release Push-Up
  • 30 Box Overs (20/24)
  • 15 MB Sit-Up (14/20)
  • 15 KB Swing (35/55)
  • 5 Hand-Release Push-Up
  • 15 Box Overs (20/24)
  • 5 MB Sit-Up (14/20)
  • Getting Started

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