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Monday 2/17

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts (controlled descent)

– 8-12/side half kneeling DB press

– 16 alternating KB gorilla rows

*RDLs @ 60-65% 1RM deadlift (heavier than last week)

*Last day for these movements

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 hanging knee raises

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 6 touch and go power cleans (115/75, 95/65, 75/55)

– 12 prisoner reverse lunges

– 6-9 toes to bar

RX+ use 135/95 and/or 3 bMUs

Tuesday 2/18

Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 6 box step-ups (20/16”)
• 6 DB hang power snatch (50/35)
• 6 lemon squeezes

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 6 kipping or 3 strict pull-ups
• 6 goblet squats
• 6 push-ups

R2M

Wednesday 2/19

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil cleans

– 5 DB push press

– 7 air squats

Performance

A) E3M x 5 sets:

– 5 bench press @ 2 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80% and heavier than last week

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil cleans (35/20s)

– 5 DB push press

– 7 air squats

Thursday 2/20

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) CrossFit Open Workout 19.1 (Scaled)

 15 min AMRAP:

– 19 wallballs (14/10 to 10/9’)

– 19 cal row

Performance

A) E3M x 5 sets:

– 5 back squats @ 1-2 RIR

*Should be around 75-80+%. Heavier than last week.

B) CrossFit Open Workout 19.1 (RX)

 15 min AMRAP:

– 19 wallballs (20/14 to 10/9’)

– 19 cal row

Friday 2/21

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavier set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded overhead tricep extensions

– 1 lap heavy sled drag or push (forward facing)

– 20-30 sec Copenhagen plank

– 10 ring bicep curls

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R75S

*Goal is to keep pace/500m within +/- 5 sec throughout

*Goal is to keep same paces as last week with reduced rest

Saturday 2/22

Fitness

TBA

Performance

TBA

Sunday 2/23

10-12pm Open Gym

Monday 2/10

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E3M x 4-8 sets:

– 200m row

– 6 alternating DB snatch

– 6-9 hanging knee raise

– 9 push-ups

Performance

A) E3M x 5 sets:

– 5 bench press @ 2-3 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80%. 

B) E3M x 4-8 sets:

– 250/200m row

– 6 alternating DB snatch (50/35)

– 6-9 toes to bar

– 9-12 push-ups

Tuesday 2/11

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) E60S x 10-20 sets:

– 7 RKB swings 

– 5 wallballs 

– 3 burpees or up/downs

*RX+ use 70/44 KB

Performance

A) E3M x 5 sets:

– 5 back squats @ 2 RIR

*Should be around 75-80%. Heavier than last week.

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 5 wallballs (20/14)

– 3 burpees to target

*RX+ use 70/44 KB

Wednesday 2/12

Fitness

E5M x 6-10 sets:

Station 1: 

– 200m row

– 12 DB/KB thrusters

– 200m run or 500/400m bike

– 12 pull-ups

Station 2:

– 200m row

– 12 lemon squeezes

– 200m run or 500/400m bike

– 24 or 36 single unders

Performance

E5M x 6-10 sets:

Station 1: 

– 250/200m row

– 12 DB/KB thrusters (35/25s)

– 200m run or 500/400m bike

– 12 pull-ups

Station 2:

– 250/200m row

– 12 lemon squeezes

– 200m run or 500/400m bike

– 36 double unders

Thursday 2/13

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

B) E5M x 3-5 sets:

– 400m run

– 12 DB SA hang power cleans (6/side)

– 12 box step-ups

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a heavier set of 5

B) E5M x 3-5 sets:

– 400m run

– 16 DB SA hang power cleans (8/side @ 50/35)

– 12 box jump overs (24/20”)

Friday 2/14

Fitness

A) E2M x 8 sets:

Odd sets – 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets- 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

Performance

A) E2M x 

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

Sets 5-8: 1 hang power clean + 1 power clean

Fitness & Performance

B) Strength Option:

3-4 sets for quality:

– 1 length hand over hand vertical sled pull

– 8-12 BB good mornings

– 12-16 ring tricep extensions

– 12/side SA KB suitcase high steps

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R90S

*Goal is to keep pace/500m within +/- 5 sec throughout

Saturday 2/15

Fitness

TBA

Performance

TBA

Sunday 2/16

10-12pm Open Gym