Monday, February 13th
Strength/Skill:
4 Sets of:
Push press x 7
7 Strict Pull Ups (2 count pause at top)
Metcon:
AMRAP in 15 Minutes of:
10 Push Press (115/75)
10 Burpee Box Jumps
3 Wall Walks
Tuesday, February 14th
Strength/Skill:
Clean 2 Rep Max
Retcon:
16.2 Open WOD
AMRAP in 20 Minutes of:
25 Toes to Bar
50 Doubleunders
15 Squat Cleans (135/85)
25 Toes to Bar
50 Doubleunders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Doubleunders
11 Squat Cleans (225/145)
25 Toes to Bar
50 Doubleunders
9 Squat Cleans (275/175)
25 Toes to Bar
50 Doubleunders
7 Squat Cleans (315/205)
Wednesday, February 15th
Strength/Skill:
Overhead Squats 6×2 (2 count pause)
Metcon:
3 Rounds for time of:
500 Meter Row/.6 Bike
8 Overhead Squats (115/75)
10 Chest to Bar Pull Ups
12 Russian Kettlebell Swings (70/53)
Thursday, February 16th
Strength/Skill:
EMOTM for 8 Minutes of:
2 Thrusters
Metcon (this is the Healthy Eating Challenge Test WOD):
Hill run 🙂
– once you get back from the run, complete a 1 rep max thruster
* 25 minutes to complete the run and your thruster 1 rep max
Friday, February 17th
Strength/Skills:Deadlift + Hang Power Clean + Front Squat+ Push Jerk for 6 Sets (just get a little heavier than your metcon weight) (spend 15 minutes completing the sets)
Metcon (Healthy Eating Challenge Test WOD):
5 Rounds for Time of:
15 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
9 Front Squats (135/95)
6 Shoulder to Overhead (135/95)
Saturday, February 18th
0800 & 1030 – CrossFit Class
0900 – Barbell Proficiency Class – Snatches
Sunday, February 19th
0900 – Community CrossFit Class
1000 – Monster Mash/Open Gym