2/8/17: Wednesday
For time:
30 Bench Press (135/75#)
30 Chest to bar pull-ups
20 Bench Press (155/85#)
20 Chest to bar pull-ups
10 Bench Press (185/95#)
10 Chest to bar pull-ups
then
7 Minute AMRAP
10 Strict handstand push-up
1 Rope Climb
2/7/17: Tuesday: Oly Club 6:30pm
Back Squat
60%x2
70%x2
75%x2
80%x2
85%x2x3
20 Minute Alternating EMOM
1 – 200m Run
2 – 15/13 Calorie row
3 – 15 Kettlebell swings (70/55)
4 – 5 Pull-ups, 10 Push-ups, 15 Squats
2/6/17: Monday
CrossFit Open Wod 14.4
14min Amrap:
60 Calorie Row
50 Toes 2 Bar
40 Wall Balls 20/14
30 Cleans 135/95
20 Ring Muscle ups
2/2/17: Thursday: Oly Club 6:30pm
Push Press
Heavy single
then
3×10
then
12 Minute Alternating EMOM
1: 50 Double-unders
2: Max rope climbs
3: Max push press (115/75)
