WORKOUTS 2/17-2/22

MONDAY

Metcon

DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009click here

Conditioning

DEATH BY- CARDIO

Score Rounds and Reps

EMOM

Start at 2 calories or 2 shuttle runs (25′)

-add 2 cals/runs every minute until you can’t complete it in under one minute.

TC 11

TUESDAY

Super Set

Overhead Squat

6 x 3 starting at 60% of 1RM

Strict Pull Ups

Score Checkmark

6 x 8

– Each round should be difficult, so changing scaling option during workout is okay

-Be prepared with a couple scaling options

WEDNESDAY

Metcon

Score Checkmark

EMOM 20

15 sit ups

12 sumo deadlift high pulls (95/65)

9 box jumps (30/24)

6 ring dips

3 wall walks

THURSDAY

Metcon

Score Time

5 sets for total time:
400-meter run
350/400-meter row
– Rest 2:00 between sets.

– Complete each set in under 4:30 total.
–Reduce run distance to 300 meters and row distance to 250/300 meters to maintain proper pacing.
–Start at a moderate pace and gradually increase speed to finish the final set faster than the first 4.

FRIDAY

Metcon

CrossFit Games Open 19.4 (Ages 16-54)

3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Tabata

Score Reps

8 rounds

20 on/10 off

air squats

SATURDAY

Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for

TEAM WOD 9:15am

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