Sunday, February 19 – Saturday, February 25

Posted on February 19, 2017 by Anna Follman

Sunday, February 19 – No Class

 

Monday, February 20

WOD: 20 Minute AMRAP

• 10 Barbell Sumo Deadlift High Pull (63/95)
• 8 Burpees
• 10 Push Press (63/95)
• 8 Chest to Bar Pull-Ups

 

Tuesday, February 21

Strength: Back Squat

• Establish a 1 Rep Max (compare to 11/15/16)

WOD: 4 Rounds for Time

• 200M Run (or 13 Shuttle Sprints)
• 12 Barbell (back rack) Alternating Lunge (63/95)

Olympic Lifting – 6:30PM

• Jerk Balance – 3×3 (view here)
• Split Jerk – 5×2
• Pause Clean + Clean – 5 sets
• Clean Pull w/ 3 Position Pause – 4 sets (Pause off floor, above knee, & pocket)

Accessory Work

• Barbell Front Rack Step-Up – 3×8/leg
• Tall Box Jumps – 5×2
• Weighted Strict Pull-Up – 3×3-5
• Bent Over Barbell Row – 3×8

 

Wednesday, February 22

Strength: Hang Power Clean

• 5×2

WOD: 15 Minute EMOM

Minute 1:

• 12 Box Jumps Overs (20″/24″)

Minute 2:

• 100 ft. KB Farmer Carry + 10 KB Push-Up (35/55)

Minute 3:

• Row (12/14 calories)

 

Thursday, February 23

WOD: 5 Rounds

• 60 sec. Max Row (for calories)
• 50 Double Unders

*3 minute rest between each round. Score is max calories in each of the 5 rounds.

Mobility: 45 second Hold, each movement

2 Rounds

• Couch Stretch (each leg)
• Pigeon Pose (each leg)
• Downward Dog

Olympic Lifting – 6:30PM

• SOTS Press – 3×3
• Snatch Balance – 5×2
• Pause Snatch + Snatch – 5 sets
• Snatch Pull w/ 3 Position Pause – 4 sets (Pause off floor, above knee, & pocket)

Accessory Work

• Single Leg KB RDL – 3×8/leg (view here)
• Strict HSPU – 3xMax
• Strict Dips – 3×6-8
• Side Plank – 3×20-30 sec/side

 

Friday, February 24 – No 5:30PM Class Tonight due to Friday Night Lights event!

WOD: For Time

CrossFit Games Open 17.1 (modified)

• 10 Alternating KB Snatch (35/55)
• 15 burpee box jump-overs (20″/24″)
• 20 Alternating KB Snatch (35/55)
• 15 burpee box jump-overs
• 30 Alternating KB Snatch (35/55)
• 15 burpee box jump-overs
• 40 Alternating KB Snatch (35/55)
• 15 burpee box jump-overs
• 50 Alternating KB Snatch (35/55)
• 15 burpee box jump-overs

*20 minute time cap.

*Join us at 5:30PM for the first week of Friday Night Lights! The athlete debrief starts at 5:30PM, workout kicks off after 6:00PM. Members, family, & friends are encouraged to attend!

 

Saturday, February 25

WOD: 25 Minute Buy-In + AMRAP

Buy-In

• 500M Row

…then AMRAP in remaining time…

• 15 Jumping Pull-Up
• 15 KB Swings (35/55)
• 15 Arch Rock
• 15 Hollow Rock
• 15 Wall Ball (14/20) (10/10)