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WOD

Partner Saturday 2.8.2020

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Partner Relay:
30 Cal Row/Ski
30 Wall Balls (20/14#)

25 Cal Row/Ski
25 Wall Balls

20 Cal Row/Ski
20 Wall Balls

15 Cal Row/Ski
15 Wall Balls

10 Cal Row/Ski
10 Wall Balls

Both partners complete each rep scheme, relay style.
CRX: 30/20#

2.7.20- Friday

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Today’s CrossFit Workout

  • 0:00-10:00
    • Build to Moderately heavy Power Snatch
  • 15:00-35:00
    • 10 Rounds For Time:
      • 5 Power Snatches
      • 10 Burpees Over the Bar
        • Increase weight every 2 rounds
          • 75/55#
            95/65#
            115/75#
            135/95#
            155/105#

Today’s SWEAT Workout

  • 3 Rounds:
    • 2k Bike
      10 Dual DB Box Step Ups
      10 Dual DB Hang Power Cleans
      20 Situps

2.6.20- Thursday

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Today’s CrossFit Workout

Gymnastics

  • EMOM15:
    1. Max Unbroken Strict Pullups
    2. 10sec Single Leg Wallsit (each side)
    3. 20sec L-Sit

Conditioning

  • Double Unders
    10-20-30-40-50
  • Pistols
    5-10-15-20-25
  • Ring Muscle Ups
    1-2-3-4-5

CRX Weighted Vest

Today’s SWEAT Workout

  • 25 Minutes:
    10 Dual KB Deadlifts + 50′ Farmer Carry
    50′ Sled Pull

    – rest as needed, then:

    10 Dual KB Strict Press + 50′ Overhead Carry
    50′ Sled Push

2.4.20- Tuesday

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Today’s CrossFit + SWEAT Workout

Conditioning

Metcon 1

  • 3:00 work, 3:00 rest x 3 Rounds
    • 400m Run
      Max Cal Assault Bike w/ remaining time

Metcon 2

  • 1:30 Work, 1:30 Rest x 3 Rounds
    • 200m Run
      Max Cal Assault Bike w/ remaining time

2.3.20- Monday

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Today’s CrossFit Workout

Strength

  • 3 WORKING Rounds
    • 50’ Front Rack Yoke Carry (AHAP)
      :30 Hollow + :30 Arch

Conditioning

  • 5 Rounds
    • 5 Hang Squat Cleans (155/105#)
      20/15 Pushups

16:00 Time Cap

Today’s SWEAT Workout

Strength

  • EMOM5: Power Clean + Jerk x2

Conditioning

  • 10 Rounds
    • 30 Double Unders
      5 Hang Power Cleans
      5 Shoulder to Overhead

2.1.20- Saturday

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Today’s Workout

  • In Teams of 2, alternating MOVEMENTS for AMRAP25:
    • 12/9 Calorie Assault Bike
      12 Russian KB Swings (70/53#)
      6 Shoulder to OH (155/105#)
      3R/3L KB Thrusters
      300m Run

Thursday 1.30.2020

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Weightlifting:
Hang Clean (Every 1:30 x6: 3 Reps AHAP)
Start and end heavy. Try to build to 3RM
Metcon (AMRAP – Rounds and Reps)
AMRAP7:
7 Toes to Bar
7 Hang Power Cleans (95/65#)

Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP7:
7 Burpees Over the Bar
7 Front Squats