Monday, February 11th - Saturday, February 16th

Please note that there will be no 930 am class on Monday, or 530 pm Weightlifting class Thursday, this week only. Thank you for your understanding.

Don’t forget to sign up for the CrossFit Open! We need as many participants as possible to make this fun. EVERYONE can score points for their team just by attending, judging other members and bringing snacks. SIGN UP HERE. I want to put in shirt orders early this week, please enter your size if you want one.


Monday

 

OT2M x 9

3/2/1 Front Squat

*1s not to failure!

+

For time:

27-21-15-9

Wall Balls

DB Power Clean (<=40/25)

Run 100m between every round

 

[cap 12]

+

C1. 10-12 Banded Tall Kneeling Pallof Press ;

C2. 30s Weighted Plank

x 2-3      

 

Tuesday

 

A. On a running clock:

 

00:00 – 05:00

Build to a 1RM Strict Press for the day;

05:00 – 06:00

Transition

06:00 – 09:00

AMRAP 3

Strict Press @ 65-75% of 1RM [use rack]

+

B1. 8-10 DB Bench Press

@21x1; rest 60s

B2. 20-30s AMSAP Ring or Dip Knee Tuck Hold + Support Hold; rest as needed

x 3-4

+

C.

For time:

2k row or 100/70 cal AB

*every minute starting at 1:00, death by burpee, e.g., at 4:00 mark, get off and do 4 burpees; etc.

 

[cap 12]

 

Wednesday

 

90s DU/SU work

Warm up set/get weights out for (A1);

Warm up set/get weights out for (A2);

x 2

+

A1. KB/DB Goblet Rear Foot Elevated Split Squats 6-8/side; rest 60s between sides;

A2. 50ft/side Single Arm Heavy Farmer’s Carry; rest 30s

A3. 30-45s Weighted Wall Sits (tough!)

x 3-4

+

SLAMRAP 14

50ft SA Overhead Stationary Walking Lunges; switch hands every 25ft

8 No Push Up Burpee

Max (-1) Toes to Bar

20-30s of Double Under/Single Unders (or attempts)

 

(<=50/35)

 

*feel out the overhead lunge with heavier weights if possible.

+

COS External Rotation      

 

Thursday

 

A. High/Hip Hang Power Clean + Hang Power Clean + Hang Power Clean Below Knee - Build to a heavy (1+1+1) for the day

+

AMRAP 13

Rest as needed between (A), (B), and (C)

 

(A) 20s row @97%+ effort directly into:

20-30s FLR or handstand hold against wall

 

(B) 10s cal AB @97%+ effort, directly into:

20-30s KB or DB Goblet Hold in Bottom of Squat Position

 

(C) 20s shuttle run @97%+ effort, directly into:

10-20s Supinated Chin over Bar Hold            

 

Friday

 

A. In 10 minutes, build to a 5RM Back Squat for the day;

B. Max Reps (-1) without grinders @ ~75% of (A); rest 2 min between sets,

x 2-4 by feel

+

AMRAP 13

4-6-8-10-12

Front squat (<=75/55)

Pull ups/Ring Rows

 

12-10-8-6-4

Shoulder to Overhead (<=75/55)

Burpee over Bar

 

In remaining time:

 

Max UB Thruster x 1 attempt

 

*UB means cannot rest on front rack, but resting at the top is OK

**One shot at the thrusters, so rest as needed after completing prior work. Game it as needed to give yourself biggest shot at getting biggest UB set on thrusters within remaining time.

+

COS A-T-Y

 

Saturday

 

w/ a partner, dividing work as needed

 

(MM/MF/FF for row/AB)

 

100/90/80 cal row

80 Crossbody DB Hang Clean and Jerk

60/50/40 cal AB

40 Devil’s Press

20 Toes to Bar

40 Burpee over DBs

60/50/40 cal AB

80 DB Reverse Lunges

100/90/80 cal row

 

(<=40/25)

 

(cap 40)