Sunday, February 3 – Saturday February 9

Posted on February 3, 2019 by Anna Follman

Sunday, February 3 – Rest Day

 

Monday, February 4

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: Every 3 Minutes [x4]

  • 9 Thrusters (63/95)
  • 12 Toes to Bar
  • 15 KB Swings (35/55)

*Record slowest time of all four efforts.

 

Tuesday, February 5

Strength: 10 Minute AMRAP

CrossFit Games Open 12.2

  • 30 Snatch (43/75)
  • 30 Snatch (73/135)
  • 30 Snatch (98/165)
  • Snatch, as many as possible (118/210)

*Record total reps. Athletes must load own barbell, one barbell per person.

WOD: For Time

  • 1,000M Row or 2,500M Bike [EP]
  • 25 50-ft. Shuttle Sprints

*Athletes full body must cross OVER the line and you must touch the ground on each sprint.

 

Wednesday, February 6

Strength: 3 Rounds [for quality]

WOD: 1 Minute On, 30 sec. Off for 15 Minutes

  • Row, calories or Bike, calories [EP]
  • Wall Balls (14/20) (10/10)

*Record total Row/Bike calories and total Wall Ball reps today.

 

Thursday, February 7

Strength: Deadlift

  • 3-3-3-3-3

WOD: Buy-In + “Annie” For Total Time [compare to 5/9/17]

Buy-In

  • 750M Row

then…50-40-30-20-10

“Annie”

  • Double Unders
  • Sit-Ups

 

Friday, February 8

WOD 20 Minute AMRAP

CrossFit Games Open 16.1 [compare to 2/29/16]

  • 25ft. Overhead Walking Lunge (63/95)
  • 8 Bar-Facing Burpees
  • 25ft. Overhead Walking Lunge (63/95)
  • 8 Chest-to-Bar Pull-Ups

*Modify barbell lunges with MB lunges today. Modify C2B with jumping C2B today.

 

Saturday, February 9 

Partner WOD: 3 AMRAP’s in Pairs

10 Minute AMRAP

  • 20 Goblet Squats (35/55), partner A
  • Plank Hold, partner B

10 Minute AMRAP

  • 20 Alternating DB Ground to Overhead, partner A
  • Row (cal.) or Bike (cal.), partner B

10 Minute AMRAP

  • 20 Box Step-Ups (20/24), partner A
  • Back Extensions, partner B

*Partner A works while Partner B does as many reps as possible. When Partner A is done with number of reps, switch.

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