2.12.18 – 2.17.18

Monday: 2.12.18

CrossFit Open WOD 17.1

For time
10 Alternating single arm dumbbell snatches 50/35#
15 Box facing burpee box jump-overs 24/20″

20 Alternating single arm dumbbell snatches
15 Box facing burpee box jump-overs

30 Alternating single arm dumbbell snatches
15 Box facing burpee box jump-overs

40 Alternating single arm dumbbell snatches
15 Box facing burpee box jump-overs

50 Alternating single arm dumbbell snatches
15 Box facing burpee box jump-overs

20 minute time cap.  Compare to 2.24.17


Tuesday: 2.13.18

4 Rounds for time of
12/9 Cals on rower (or 10/7 cals on bike as a backup)
15x Thrusters 95/65#
18x Pull ups

Record time to complete and any modifications.

Open WOD 18.1 will be announced next Thursday! Get signed up for the open here.


Wednesday: 2.14.18

On the minute for 8 minutes (4 rounds of each)
Even minutes: 6-8x Strict dips (add assistance or resistance as needed)
Odd minutes: 6-8x Strict leg raises (as high as flexibility and strength allow)

Then,

5 Rounds with a partner of
Partner 1: Cals on bike
Partner 2: 10x Toes through rings
then
Partner 1: 10x Toes through rings
Partner 2: Max cals on bike

Both partners work at the same time.  Switch when the toes-through-rings are finished.  Let the monitor keep count of the calories throughout the entire 5 rounds.  Record time to finish the 5 rounds, total calories, and any modifications to the toes through rings.


Thursday: 2.15.18

5 Minute amrap of
3x Deadlifts 275/185#
5x Push press 115/75#

Use two barbells.  Chose a weight that is no more than 65% of your 1rm deadlift and push press (both tested on this week).

One week from today…


Friday: 2.16.18

Rotate stations every 2 minutes for 5 rounds of each
Station 1: 10x Back squat 135/85# (no more than 50% or 1rm)
Station 2: Run two laps around parking lot
Station 3: Strict gymnastics movement of choice

Then,

Flex Friday

 


Saturday: 2.17.18

12 Minute amrap of
40 Cals on air bike
40x American kettlebell swings 55/35#
40x Shoulder to overhead 115/75#
40x Russian kettlebell swings 55/35#
40 Cals on rower

Speak Your Mind

*

css.php