Training February 7th – 13th

Jeff

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Back Squat Week 6 of 8

10 x 3

*Load: Add 3-7% to last week’s 10 x 4 load. Choose the statement below that best describes your workout last week.

*Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%

*Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%

*Last week was tiring but I completed it without a problem: Add 7%

TUESDAY

5 min to find a 2RM Snatch

-then-

“Amanda”

9-7-5

Snatch @135/95#

Muscle-ups

WEDNESDAY

“Strongman Triathlon”

5 rounds, not for time:

2 Stone to Shoulder

3 3-Board Bench Press

Keg Push Press (AMRAP 20 sec)

THURSDAY

For quality, not time:

10 min to complete up to 200m Walking Lunges

-then-

AMRAP 12

Row/AD for cals

8 sec ON

12 sec OFF

*keep moving slowly during 12-sec recovery interval

-then-

AMRAP 3

Burpee pullups

*Scored by total calories rowed plus total reps of burpee pullups–just one total number.

FRIDAY

CrossFit Open Workout 14.4

AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wall Ball Shots @ 20#/14#

30 Power Cleans @ 135#/95#

20 Muscle Ups

*Scored by total reps

SATURDAY

Partner Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*For Time – Complete all reps of each exercise before moving to the next.

*Partners can alternate between each other as often as desired.

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