Month: February 2017

Front Squats, 3 Rounds, 2 Rounds

Strength Front Squat 3-3-3-3-3 *rest 2 min between first 4 sets *rest 3 min before last set, go AHAP Conditioning 3 Rounds For Time 10 Hang Squat Cleans  155|105 lbs 15 Burpees *time cap 8 mins 2 Rounds For Time 800m Run 20 Handstand Push Ups *time cap 12 mins * rest 4 mins between segments

EMOM, EMOM, 2 Rounds For Time

Strength/Skill: Power Snatches 3 Reps EMOM x 10 mins * must be touch and go Conditioning: EMOM x 12 mins Odd mins: 2 Rope Climbs Even mins: 3 Hang Power Snatches 135|95 2 Rounds for Time 30 Slam Balls 25 Push Ups 20 Calories 15 Pull Ups *Rest 4 mins between segments

Clean and Jerks, Thrusters and Toes to Bars

Strength: E2MOM x 10 Rounds 1 Clean and Jerk * increasing weight 1 -5 * same weight 6-10 Conditioning: 2 Rounds for Time 50 Thrusters  95|65 50 Toes to Bar *16 min time cap

Saturday Fitness!

Workout of the Day 2 Partner WOD AMRAP x 15 mins 3 Hang Squat Cleans 135|95 6 Wall Balls 9 Pull Ups 3 Rounds For Time 40 Deadlifts 30 Ring Dips 20 Push Press * rest 5 mins between segments * AMRAP: one person must complete all reps then switch * 3RFT: one person works the …
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The CrossFit Open 17.1

The CrossFit Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs * Time cap: 20 minute


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