Month: February 2020

Leap Year WOD

Marguerita (Time)
50 Rounds for Time:

1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Friday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 29
100m Walking Lunge
100m Long Jump
100m Backwards Run
100m Side Skip
400m Run

Friday CrossFit

Strength
Metcon
Front Rack Step Ups
Empty Barbell (24"/20")
4×8 each side

Back Rack Cossack Squats
Empty Barbell
4×8 each side

Do not rush through this. Focus on keeping core braces and front rack high on the step ups & full range of motion on the Cossack squats.

Metcon
Metcon (Time)
4 ROUNDS FOR TIME
20 Box Jumps
20 DB Suitcase Lunges
20 Burpees

-15:00 Hard Cap-

Thursday BURN

Metcon (Time)
1500m Row
50 Body Row
x3

Thursday CrossFit

Metcon
Metcon (Time)
For Time
400m Run + 40 Reps x4
– Pull Ups
– Squats
– Push Ups
– Swings (heavy)

Wednesday BURN

Metcon (AMRAP – Reps)
AMRAP 33
20 Each 30#/15#
Back Squat
Push Press
Thruster
Hang Pwr Snatch
+10 Reps Each Round

EMO5M 25 Burpees

Wednesday CrossFit

Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

Metcon
Metcon (AMRAP – Reps)
AMRAP x 4
MAX Wall Balls (20/14)
-Rest 1:00-

AMRAP x 4
MAX Cal Row
-Rest 1:00-

AMRAP x 4
MAX Wall Balls (20/14)

Tuesday BURN

Metcon (Distance)
AMRAP 30
300m Row
1m Thruster 30#/15#
+300m Every Round

Score is total meters rowed.

Tuesday CrossFit

Strength
Deficit Deadlifts (3, 3, 3, 3, 3)
Perform the deadlift from a plate or surface higher than the ground your plates sit on.

Start working set at 75-80% 1RM –
Touch (tap) and go!

Metcon
Metcon (Time)
3 RFT
15 HSPU
15 Barbell Burpees

Barbell Burpees, grab barbell instead of planting hands on ground. Barbell stays grounded, try to not let is move during the burpee.

Monday BURN

Metcon (Time)
10m Clock
Run 800m
100 Rope Skips
30 Russian Twists
30 T2B
Plank with time remaining on 10m Clock.
x3

Score is total time spent in active plank.