WOD

A) EMOM x 15 min

1: Bench press x 5-4-3-2-1 (build to heavy single)

2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)

3: rest

*Substitute in negative pull-ups, add weight if necessary.

 

B) 3 rounds for time:

– 400m run

– 15 toes-to-bar

– 20 perfect push-ups

*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.

 

C) 2-3 sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

 

Sign up for the CrossFit Open starting February 23rd! (click link)

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-95+%

*Last day of snatch cycle.

 

B) CrossFit Open WOD 11.1

7 min AMRAP:

– 30 double unders

– 15 power snatches (75/55)

*Please be careful with smaller plates on power snatches.

 

C) 3 sets for efficiency:

– 20 banded pull-aparts

– 20 elevated psoas march

 

Sign up for the CrossFit Open starting February 23rd! (click link)

A) 10 minutes to build to today’s heavy Push Press

+

EMOM x 5 minutes:

– split jerk x 1 rep @ today’s heaviest push press

*Pause 1-2 seconds before recovering feet.

 

B) Every 5 min x 4-5 sets all out:

– 6 TnG power cleans (building each set)

– 6 burpee box jump overs (24/20”)

– 100m sprint

*walk/rest on the way back to the gym

 

Sign up for the CrossFit Open starting February 23rd! (click link)

A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

 

B) Every 3 min x 4-5 sets

– 250/200m row

– 10 DB thrusters 55/35ish per hand

– 8 CTB pull-ups

*Try to keep pace at 90% and UB as long as possible.

 

Sign up for the CrossFit Open starting February 23rd! (click link)

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 50% 1RM

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

 

B) 3 sets for efficiency:

– 2-3 rope climbs or 1-2 legless rope climb

– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press

– 4-6 stone to shoulder (alternate sides)

– 10 DB Romanian deadlifts @ 20X1

A) EMOM x 15 min (5 sets):
1: 2-3 bench press @ 30X1
2: 2-3 weighted supinated pull-ups (sub negatives)
3: 6-8 pronated bent over BB row
*All BP heavier than 1/20’s CGBP.

B) Every 6 minutes x 24-30 minutes (4-5 sets):
3 minute running clock
– 500m row at 95%
– In remaining time AMRAP:
Strict ring dips (set 1&3) or strict supinated pull-ups (set 2&4)
R3M between sets; score is total number of ring dips and pull-ups.

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-90%

 

B) For time:

– 100 double unders

– 25 thrusters (95/65)

– 30 bar facing burpees

– 25 thrusters

– 100 double unders

*15 minute cap.

A) Every 3 min x 12 min (4 sets)

– 5 TnG power clean + push jerk @ 60-75%

 

B) AMRAP in 3 minutes:

– 6 burpee box jump overs (24/20”)

– 9 toes to bar

– 12 shoulder to overhead (115/75, 95/55, 75/35)

R60S x 3 sets – pick up where you leave off.

*This should total 9 minutes of work.

 

C) 2-3 rounds for efficiency:

– 20 reverse snow angels (2.5/hand)

– 20 hollow rocks