Training February 5th-11th

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week

-then-

Bulgarian Split Squats

3 sets x 8 reps each leg

TUESDAY

Find a 1RM Snatch

-then-

“Isabel”

For time:

30 Snatches@ 135/95 lb

*Power or Full Snatch is Allowed During Isabel

*Cutoff: 10 min

*Compare to May 9th 2016

*We will repeat Isabel at the beginning of May for comparison, so record your score and how you scaled the workout.

Gold

115/75 lb

Silver

95/55 lb

Bronze

75/41 lb

WEDNESDAY

Shoulder Press

3 sets x 5 reps @ add +5/+3 lb to last week

-then-

AMRAP 15

8/6 Handstand Pushups

10 Box Jump Overs @ 24”/20”

12/10 Calorie Row

Rx+: Strict HSPU

THURSDAY

Skill work on Butterfly Pullups

-then-

“Holbrook”

10 RFT

5 Thrusters @ 115/75#

10 Pull-ups

100 meter Sprint

Rest 1 minute

*Cutoff: 25 min

FRIDAY

Deadlift

2 sets x 5 reps @ add +10/+5-10 lb to last week

-then-

Deadlift Assistance Exercises:

EMOM 6

1st min:  8 Stiff-legged deadlifts @ moderate

2nd min: AMRAP Bent Over Rows @ moderate

If you are signed up for the CF Total Mock Weightlifting Meet:

For time:

400m Run

1000m Row

-then-

Deadlift Assistance Exercises

EMOM 6

1st min:  8 Stiff-legged deadlifts @ moderate

2nd min: AMRAP Bent Over Rows @ moderate

SATURDAY

CrossFit Total Meet @ 9am !

Sign Up Sheet is on the Counter at the Gym!

*Open gym space will be available