Monday 2/27

A) E3M x 6 sets

– 3-5 BB front squats

After odd sets:

– 8-12 floor lying plate pull-overs

After even sets:

– 12-16 banded tricep overhead extensions

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 4-8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees

Scale w/ 10/7 cal row

Performance

A) E3M x 6 sets:

– 3-3-2-2-1-1 front squats

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees w/ extra push-up over rower

RX+: 15/12 cal row

Tuesday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

Fitness

B) E5M x 3-5 rounds

– 400m run

– 15 RKB swings

– 10 box step-ups

Scale w/ 300m run

Performance

B) E5M x 3-5 rounds

– 400m run

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+: 70/44 KB

Wednesday 3/1

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 wide grip pull-ups (weighted, BW or scaled)

B) EMOM x 10-20 sets:

– 3 dbl DB power cleans

– 5 push-ups

– 7 air squats

Scale w/ hand elevated push-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean

Sets 5-8: 1 power clean

*Goal is to keep footwork in check.

B) EMOM x 10-20 sets:

– 3 touch and go power cleans (135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

RX+: 5 HSPUs

Thursday 3/2

Fitness

Conditioning

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB devil press (35/25s)
• 6 pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 KB walking/reverse lunges (35/26s)
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 double unders

– 12 wallballs (20/14)

– 6 lemon squeezes

R3M

Friday 3/3

Fitness & Performance

A) E4M x 4 sets:

– 8 BB box squats

– 8-12/side SA straight arm banded lat pull-downs

– 8-12 dips (weighted, BW, scaled)

B) Strength Option

3-4 sets for quality:

– 8-12 KB/DB goblet banded Spanish squat (black)

– 8-12 DB Zottman curls

– 8-12 slide hamstring curls (slow out, fast in)

– 8-12/side banded tricep kick backs (red, low on post)

*Scale Spanish squats w/ no weight

OR

Conditioning Option 

For time:

– 1000m row

– 50 abmat sit-ups

– 750m row

– 40 walking lunges

– 500m row

– 30 plate ground to overhead (45/35, 35/25, 25/15)

– 250m row

– 20 burpees

Sub 2000-1500-1000-500m bike or 800-600-400-200m run

Saturday 3/4

Fitness & Performance

CrossFit Open Workout 23.3

Sunday 3/5

Open Gym 10-12pm

Monday 2/20

Fitness

A) E3M x 6 sets

– 7-5-3-2-1 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

B) 5 sets of 3 min AMRAPs:

– 8 double DB deadlifts

– 10 push-ups

– 12 box step-ups

R60S

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 7 @ 65%

Sets 2: 5 @ 75%

Sets 3: 3 @ 80%

Sets 4-6: 1-2 @ 85+%

*Goal is to end heavier than last week.

B) CrossFit Open Workout 11.2 Deconstructed

5 sets of 3 min AMRAPs:

– 9 deadlifts (155/105)

– 12 push-ups

– 15 box jumps (24/20”)

R60S

Tuesday 2/21

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8/side SA ring rows w/ reach

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB push press

– 5 DB front/goblet squats

– 5 up/downs

Performance

A) E2M x 8 sets:

– 1 split jerk

B) E90S x 10-15 sets:

– 20 double unders

– 5 shoulder to overhead (135/95, 115/75, 95/65)

– 5 front squats

– 5 burpees over the barbell

Warmup

2:00 run/row/bike/ski

3x

• 6 KB front squat with press
• 6 ring rows
• 4/s push press
• 4 Y raise with pull down

Barbell jerk warm up

• 5 strict press from split
• 5 strict press tip toes
• 5 jerks with pause in dip
• 5 split jerks

Wednesday 2/22

Fitness

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings

– 6-9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs

– 6 strict pull-ups

R4M

Performance

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings (53/35)

– 9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs (20/14)

– 6 pull-ups

R4M

RX+ sub 70/44 KB, 6 HSPUs for push-ups, and 6 CTB pull-ups or 3 bMUs for pull-ups.

Thursday 2/23

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) 5 rounds for time:

– 200m run

– 8 double DB hang power snatch

– 10 hanging knee raises

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

B) 5 rounds for time:

– 200m run

– 8 UB hang power snatch (95/65, 75/55, 65/45)

– 10 toes to bar

R60S

Friday 2/24

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

B) Strength Option

3-4 sets for quality:

– 20 DB walking lunges

– 8-12 dips (weighted, BW or scaled)

– 1 lap/arm KB suitcase carry

– 8-12 DB lat pull-overs

OR 

Conditioning Option

2K row tester

*Goal is to keep pace from last weeks 500s

Saturday 2/25

Fitness & Performance

CrossFit Open Workout 23.2

Sunday 2/26

Open Gym 10-12pm