Training February 14th – 20th

Melissa

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Back Squat Week 7 of 8

7 x 2

*Load: Add 3-7% to last week’s 10 x 3 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

12 min to find a max in the complex:

Hang Power Clean (HPC) + Shoulder Press  (SP) + HPC + SP + HPC + SP

-then-

AMRAP 15

8 Deadlifts @ 225/155#

10 HPC + Push Press @ 95/65#

12 Box Jumps @ 24”/20”

WEDNESDAY

Partner 10k Row

*Grab a partner and accrue 10,000m on the rower. Only one athlete rows at a time. You can swap roles as often as you like, but no partner can row more than 500m without swapping.

Rx+: As a team, also accrue 100 GHD situps during your rest intervals.  

 

THURSDAY

12 min to work up to a heavy thruster from the rack

-then-

10 minutes instruction on Bar Muscle-ups

-then-

12-9-6

Bar Muscle-ups

Thrusters @ 155/105 lb

FRIDAY

CrossFit Open Workout 15.1

9 min AMRAP:

15 Toes to Bar

10 Deadlifts @ 115/75#

5 Snatch @ 115/75#

15.1A: Begins at 9:01

6 minutes to find a 1RM Clean & Jerk

SATURDAY

9 AM Snatch Clinic with Brent and Christina. (Sign-up sheet is on the counter at CFI)

10 AM Open Gym