Friday 2.22


A.

5 Sets:

Front Squat x 5 @ 3010

Rest 30 seconds

Hollow Hold x 30 seconds

Rest 1-2 minutes


Front squat percentages off 1RM.

(55%-65%-70%-75%-80%)


B.

AMRAP x 15 min:

5 T2B

10 Push-ups

15 Air Squats


Or


CrossFit Open WOD “19.1”

AMRAP x 15:

19 wall ball shots (20/14)

19 calorie row

Thursday 2.21


A.

3 Rounds for time:

1,000m Row or 1.5 mile Bike

400m Run

*Clean & Jerks


*Round 1: 15 reps @ 135/95

*Round 2: 10 reps @ 185/115

*Round 3: 5 reps @ 225/135

(Scale to loads you can complete with impeccable form)


B.

Cash-out:

2 sets of:

50 Partner Med Ball Sit-ups

50 Partner Russian Twists

Wednesday 2.20


A.

5 rounds (continuous movement):

30 sec. Hanging L-Sit

15 GHD Back Extension (no momentum)

6 Weighted Step-ups, Right Leg (50/35)

6 Weighted Step-ups, Left Leg (50/35)


B.

E2MOM 12 mins:

3 Sumo Deadlifts

200m Run


Set 1: 55-60%

Set 2: 60-65%

Set 3: 65-70%

Set 4: 75%

Set 5: 80%

Set 6: 85%

Tuesday 2.19


A.

5 Sets of:

5 Strict Press @ 80%

Rest 30 seconds

10 Tempo Ring Rows @ 3010

Rest 30 seconds

Ring Support x 30-45 seconds

Rest 1-2 minutes


B.

For time:

7-6-5-4-3-2-1

Hang Power Clean (155/105)

Strict Ring Dips

Strict Pull-ups

Monday 2.18


A.

Back Squat

5 reps @ 60%

5 reps @ 65-70%

5 reps @ 75%

5 reps @ 80%

5 reps @ 80%


B.

AMRAP x 10 mins:

40 Alt. DB Farmer Carry Lunges (35/20)

30 Box Jump Step Downs (24”/20”)

20 Calorie Row or Assault Bike