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

Monday 2/13

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) 12 min AMRAP:

– 36 single unders

– 12 RKB swings

– 6 DB push press

– 9 air squats

Performance

A) E2M x 8 sets:

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

B) 12 min AMRAP:

– 36 double unders

– 12 RKB swings (53/35)

– 6 shoulder to overhead (115/75)

– 9 air squats

Tuesday 2/14

Fitness

2 times through…

8 min AMRAP

– 200m row

– 8 plate ground to overhead 

– 8 plate hold weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB up/down devil cleans 

– 8 hanging knee raise /abmat sit-ups

R4M

Performance

2 times through…

8 min AMRAP

– 250/200m row

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

– 8 OH plate weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB devil cleans (35/25s)

– 8 toes to bar

R4M

Warmup

2 min row

3 times…

• 8 RKBs
• 6 reverse lunges
• 4 ring rows

• Red band shoulder

Wednesday 2/15

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) EMOM x 10-20 sets:

– 3 dbl DB hang power snatch

– 3 DB front squat (scale w/ goblet squat)

– 4 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55)

– 3 overhead squat

– 3 box jump overs (24/20”)

*Scale with front squat

*RX+ complete with 4 reps of each.

Thursday 2/16

Fitness & Performance

A) E3.5M x 5 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) For time:

– 800m run (scale w/ 600m)

+ 

3 rounds:

– 12 pull-ups

– 18 push-ups

– 24 walking lunges

+

– 800m run (scale w/ 600m)

Performance

B) For time:

– 800m run

+ 

3 rounds:

– 16 pull-ups

– 24/20 push-ups

– 32 walking lunges

+

– 800m run

RX+ perform with a weight vest or CTB pull-ups.

Friday 2/17

A) E3M x 5 sets

– 5 BB front squats @ last week’s tempoed triple weight

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

Performance

A) E3M x 5 sets:

– 3-3-2-2-2 front squats

*build heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 16 alt. DB/KB death march

– 8-12 BB Bradford presses (over & back = 1 rep)

– 1 lap reverse sled drag

– 16-20 alt DB curls

OR 

Conditioning Option

Saturday 2/18

Fitness

TBA

Performance

TBA

Sunday 2/19

10-12 Open Gym