WORK CAPACITY:
WEDNESDAY 260225
WORK CAPACITY:
For Time:
24-18-12-6
Lateral Bar Burpee
Overhead Squat (135/95)
STRENGTH:
Every :90 for 12:00
1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch
TUESDAY 260224
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 Minutes:
10 Front Rack Lunges (95/65)
10 Hang Squat Cleans (95/65)
10 Toes to Bar
MONDAY 260223
WORK CAPACITY:
Every 6:00 for 18:00
500/450 Meter Row
60 Double Unders
15 Shoulder to Overhead (155/105)
250/200 Meter Row
40 Double Unders
10 Shoulder to Overhead (155/105)
STRENGTH:
Push Press 3-2-2-1-1-1
SATURDAY 260221
WORK CAPACITY:
AMRAP in 18 Minutes:
4-8-12-16-20-24...
Power Snatch (95/65)
400 Meter Run
STRENGTH:
Hang Squat Snatch 2-2-2-2-2
FRIDAY 260220
WORK CAPACITY:
EMOM 9
Min 1. :20-:30 Ring Support Hold
Min 2. 4-8 Strict or Weighted Pull Ups
Min 3. 8-10 Barbell RDL (Moderate Load- this is a primer)
WORK CAPACITY:
CrossFit Open 18.2a & 18.2b
In 12:00 complete:
1-10
Dumbbell Squats (50/35)
Bar Facing Burpees
in remaining time
Find a 1RM Squat Clean
THURSDAY 260219
WORK CAPACITY:
AMRAP in 30 Minutes:
200 Meter Run
12 Chest to Bar Pull Ups
12 Wall Balls (20/14)
200 Meter Row
1:00 Rest
300m Run/12/12/300m Row,
400m Run/12/12/400m Row....
WEDNESDAY 260218
WORK CAPACITY:
3 Rounds For Total Reps
:30 on / :30 off
Thrusters (75/55)
Calorie Bike
Wall Walks
Double Unders
STRENGTH:
Back Squat 3-3-3-3-3
TUESDAY 260217
WORK CAPACITY:
AMRAP in 12 Minutes:
12 Deadlift (115/80)
6 Handstand Push Ups
8 Power Cleans (115/85)
6 Handstand Push Ups
4 Power Snatch (115/85)
6 Handstand Push Ups
STRENGTH:
Power Clean 5-5-3-3-3-1-1
MONDAY 260216
WORK CAPACITY:
For Time:
50 Shoulder to Overhead (135/95)
600 Meter Run
100 Kettlebell Swings (53/35)
STRENGTH:
Every :90 for 12:00
2 Push Jerks + 1 Split Jerk
SATURDAY 260213
WORK CAPACITY:
AMRAP in 16 Minutes:
12 Back Rack Lunge Steps (95/65)
4 Burpee Bar Muscle Ups
:30 Rest
STRENGTH:
Every :30 for 10:00
1 Squat Clean
FRIDAY 260213
WORK CAPACITY:
5 Rounds For Time:
50 Double Unders
10 Hang Clean & Jerk (135/95)
STRENGTH:
Deadlift 10-10-10-10
THURSDAY 260212
WORK CAPACITY:
Every 6:00 for 30:00
600 Meter Run
8 Burpee Box Jumps (24/20)
10 Pull Ups
15 Push Ups
WEDNESDAY 260211
WORK CAPACITY:
2 Rounds For Time:
500/450 Meter Row
80' Handstand Walk
500/450 Meter Row
8 Wall Walks
STRENGTH:
Push Press 3-3-3-3-3
TUESDAY 260210
WORK CAPACITY:
AMRAP in 15 Minutes:
2 Rope Climbs
10/8 Calorie Bike
15 Wall Balls (20/14)
STRENGTH:
Pause Overhead Squat 3-3-3-3-3
:03 Pause at bottom of each rep
MONDAY 260209
WORK CAPACITY:
Every 3:00 for 30:00
16 Hang Dumbbell Snatch (50/35)
15 V-Ups
14 Single Dumbbell Box Step Over (24/20")
THURSDAY 260205
WORK CAPACITY:
With a Partner
AMRAP in 30 Minutes:
100 Calorie Bike
200 Walking Lunges
100 Toes to Bar
1500 Meter Row
150 Dumbbell Floor Press (50/35)
WEDNESDAY 260204
WORK CAPACITY:
AMRAP in 10 Minutes:
Climb the Ladder
2 Power Snatch (115/80)
2 Deficit Handstand Push Ups (3/2")
4/4, 6/6, etc...
STRENGTH:
Squat Snatch 3-3-3-3-3
TUESDAY 260203
WORK CAPACITY:
3 Rounds For Time:
20 Deadlift (225/155)
80 Double Unders
8 Wall Walks
1:00 Rest
STRENGTH:
Tempo Deadlift 5-5-5-5
*Each Rep has a :03 negative
MONDAY 260202
WORK CAPACITY:
2 Rounds For Time:
400 Meter Run
15 Front Squats (155/105)
3:00 Rest
then
2 Rounds
400 Meter Run
30 Wall Balls (20/14)
STRENGTH:
Strict Press 5-5-5-5-5
