Sunday, February 26 – Saturday, March 4

Posted on February 26, 2017 by Anna Follman
Sunday, February 26 – Saturday, March 4

Sunday, February 26 – Rest Day

 

Monday, February 27

Strength: 10 Minute EMOM

Minute 1:

  • 2 Strict Press @ 80-85% of 1 Rep Max

Minute 2:

  • 8 Strict Ring Dips

WOD: Ladder for Time

  • 10 Thruster (93/135)
  • 5 Rope Climb
  • 8 Thruster (93/135)
  • 4 Rope Climb
  • 6 Thruster (93/135)
  • 3 Rope Climb
  • 4 Thruster (93/135)
  • 2 Rope Climb
  • 2 Thruster (93/135)
  • 1 Rope Climb

 

Tuesday, February 28

Strength: Deadlift

  • 1×5; 2×3; 3×2

WOD: 21-15-9 for Time

  • Hang Power Snatch (73/115)
  • Toes to Bar

*12 minute time cap.

Olympic Lifting – 6:30PM

  • SOTS Press – 3×3
  • Snatch Balance + Overhead Squat – 5 sets
  • Pause Snatch + Snatch – 5 sets
  • Stage Snatch Pull – 4 sets *Snatch grip, not clean grip (view here)

Accessory Work

  • Barbell Front Rack Step-Up – 3×8/leg
  • Empty Barbell Squat Jump – 3×6-8
  • Weighted Strict Pull-Up – Establish 1 Rep Max
  • Supine Ring Row – 3×8-10 (view here)

 

Wednesday, March 1

Strength: Max Effort Strict Handstand Push-Up (or Push-Up)

  • 2 sets

WOD: 14 Minute AMRAP

  • 5 Squat Clean (163/225)
  • 10 Handstand Push-Up
  • 30 Double Unders

 

Thursday, March 2

Skill Work: Muscle-Up Practice & Muscle-Up Progressions

WOD: 4 Rounds For (total) Time

  • 20 calorie Row
  • 15 Burpees to Plate

*2 minute rest between each round.

Olympic Lifting – 6:30PM

  • Tall Jerks – 3×3 (view here)
  • Push Press + Power Jerk + Split Jerk – 5 sets
  • Pause Clean + Clean – 5 sets
  • Stage Clean Pull – 4 sets (view here)

Accessory Work

  • KB Rear Foot Elevated Split Squat – 3×8/leg (view here)
  • Strict Handstand Push-Up – 3x max
  • Push-Up – 3×10-12
  • Side Plank – 3×30 sec/side

 

Friday, March 3 – No 5:30PM Class Tonight!

WOD: 12 Minute AMRAP

CrossFit Games 17.2 (modified)

  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Toes to Bar
  • 8 Barbell Power Clean (73/100)
  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Toes to Bar
  • 8 Barbell Power Clean (73/100)
  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Bar Muscle-Ups or Pull-Ups
  • 8 Barbell Power Clean (73/100)
  • 50 ft. Walking Front Rack KB Lunge (35/55)
  • 16 Bar Muscle-Ups or Pull-Ups
  • 8 Barbell Power Clean (73/100)

*Join us for Friday Night Lights workout 17.2 at 5:30PM at CrossFit Eden Prairie!

 

Saturday, March 4

Partner WOD: 28 Minute EMOM

Minute 1:

  • 26 Alternating Box Step-Ups (20/24)

Minute 2:

  • 26 Alternating MB Sit-Up (14/20)

Minute 3:

  • 26 Alternating Partner Wall Ball (14/20)

Minute 4:

  • 45 sec. Plank Hold (both)
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