2/24/16: Wednesday
3 Rounds for Time
80 Double Unders
20 Toes to Bar
15 Bench Press (185,155,135/105,95,75)
then
8 Minute Alternating EMOM
Handstand Push-up with 5 second pause at extension
12 Thrusters (45/35)
2/23/16: Tuesday: Oly Club 7:30pm
CrossFit Open Workout 13.1 *All burpees to a 6″ target* Men 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible Women 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch,…
2/22/16: Monday
Front Squat
1 Rep Every :30 for 20 Minutes
*add weight until no longer possible*
then
21-15-9
Box Jump Over (24/20)
Kettlebell Swing (55/35)
Wall-ball Shot (20/16)
2/19/16: Friday
5×10
Floor Press
Superset
Weighted Box Dips
then
10 Minute AMRAP
5 Squat Clean Thruster (70% of 1RM Clean and Jerk)
10 Pull-ups
