Month: February 2020

Monday CrossFit

Strength
Metcon
4 SETS FOR QUALITY
6 Strict Toes 2 Bar
8 SA Slam Ball Push-ups*
10 Strict Chin-ups

*One arm on floor, other arm is elevated on the Slam Ball while athlete performs the push-up. Alternate sides every rep.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Push-ups
15 Wall Balls (20/14)
20 V-Ups

Weekend Warriors

Metcon (Time)
For TIme
100 Thruster 65#/35#
100 Sit Up
100 Back Squat
100 Pull Ups
100 Push Press
EMO4M 200m Run

Partner WOD
One athlete works at a time.
Barbell or plates on barbell cannot be put down during WOD! (including the run)

Friday BURN

Metcon (AMRAP – Reps)
(1)20 Burpees – (2)200m Run – (3)300m Row
1m Body Row
20 Burpees
2m Box Squat (SL)
20 Burpees
3m Rope Skips
x3

Friday CrossFit

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
1m Max Effort HSPU (AMRAP – Reps)
Max HSPU in 1 Minute
1m Max Effort Pull Up (AMRAP – Reps)
Max Pull Up in 1 minute

Thursday BURN

Metcon (Time)
2000m Run
AMRAP 8
10 DB OH Lunge
10 Renegade Row
10 DB Front Squat
2000m Row

Clock starts/ends before Run/after Row.

Thursday CrossFit

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35
200m med ball run (20/14)
400m Run
20 Floor Press (50/35)
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Ring Plank
Wall Sit

Wednesday BURN

1K Step Ups (Time)
For Time
1000 Step Ups
45# Pack or Vest
24"

Wednesday CrossFit

Strength
Shoulder Press (5-3-1)
increasing weight to a tough but quality single rep
Metcon (Weight)
Part #2
*Using the 3-rep weight from the Strength
EMOM x 6 min:
1 Strict Press + 3 Push Press

Metcon
Metcon (AMRAP – Reps)
Every 3:00 x 4 Sets

400m run
MAX Push Press (155/105)

Scale the run to a distance that can be completed in 2 min or less. Score is push press

Tuesday BURN

Metcon (Time)
400m Run
30s in L-Sit (collectively)
400m Run
30s L-Hang
x5

Collect 30 seconds in the hold prior to starting next 400m run.

Tuesday CrossFit

Strength
Bent Over Row (10-8-6 then 2×10 )
Reps 10-8-6 (increasing weight)

Then 2 x 10 at reduced weight (probably the 10 rep from set #1)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18

10 BB Bent Over Row
15 Wall Balls
20 Hollow Rocks