Month: February 2021

Monday CrossFit

Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Weekend Warriors

Metcon
John Wirka (Time)
7 RFT
15 Pull Ups
8 Deadlifts 225#/155#
25 4-count Flutter Kicks
25m Walking Lunge

Friday CrossFit

Gymnastics
Muscle-ups (Ring MU Progression (practice) )

Metcon
Metcon (Time)
5 RFT
50 DUs
5 Ring MUs
10 Goblet Squats 53#/35#
15 Push Ups
20 SA KB OH Lunge

Thursday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
500m Row
12 DB Thrusters 35#/20#
24 Box Jump 24/20
36 Sit Ups

Wednesday CrossFit

Weightlifting
Deadlift (5, 4, 3, 2, 1)

Metcon
Metcon (Time)
For Time
300 DUs (500 singles)
EMOM 5 Front Squats 115#/85#

10m Time Cap

Tuesday CrossFit

Gymnastics
L-Sit (Max Effort Hold x5)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
400m Run
21 Swings 53#/44#
11 T2B

Monday CrossFit

Weightlifting
Clean and Jerk (4, 4, 3, 3, 2, 2)

Metcon
Metcon (Time)
3 RFT
300m Row
22 Pull Ups
33 Air Squats

Badger

Metcon

Friday CrossFit

Weightlifting
Bench Press (4, 4, 4, 4, 4)

Metcon
Metcon (Time)
For Time
100 Heavy Swings

5m Time Cap

Finisher
Push-ups (Tabata )

Thursday CrossFit

Gymnastics
GHD Sit-ups (Practice – Tabata or EMOM Variation )

Metcon
800m Row (Time)
Max Effort 800m Row

x5
Rest as Needed between Rounds