Weekly Programming: 0219 – 0225

Monday, Feb 19, 2018

L200

A.
Pull Up/C2B Skill Work

B.
5 Rounds for Time:
– 10 C2B Pull Ups
– 20 Push Up
– 25 Wall Ball (20/14)

L100

A.
Kipping Pull Up Skill Work

B.
5 Rounds for Time:
– 10 Pull Ups
– 15 Push Up
– 20 Wall Ball (20/14)

 


Tuesday, Feb 20, 2018

L200

A.
Deadlift: 3-3-3-3-3-3

*Weight at 75% of 1 RM

B.
For Time:
21-15-9
– Hang Power Clean (115/75)
– Bar Facing Burpee

L100

A.
Deadlift: 3 x 5

B.
For Time:
– 40 RKB Swings
– 20 Burpees
– 30 RKB Swings
– 15 Burpees
– 20 RKB Swings
– 10 Burpees

 


Wednesday, Feb 21, 2018

L200

A.
Strict Press: 5 x 5

B.
Every 3 Minutes for 15 Minutes (5 Rounds):
– 500m Row
– Max HSPU w/ Time Remaining

*Score is total HSPU

L100

A.
Push Jerk: 4 x 4

B.
Every 3 Minutes for 12 Minutes (4 Rounds):
– 200m Run
– Max Dumbbell Push Press w/ Time Remaining

*Score is total DB Push Press

 


Thursday, Feb 22, 2018

L200

A.
12 Minute EMOM:
– 2 Full Clean

*Add weight each minute

B.
3 Rounds For Time:
– 400m Run
– 6 G2OH (155/105)
– 12 C2B Pull Ups

L100

A.
Hang Power Clean: 5 x 3

B.
3 Rounds For Time:
– 400m Row
– 10 Ring Row
– 20 Alt. Single-Arm DB Clean

 


Friday, Feb 23, 2018

CrossFit Open Workout 18.1 (to be announced Thursday Feb 22 at 8pm EST on games.crossfit.com)

Please make sure to check heat sheet here. L100 and L200 classes are merged together in the evening.

 


Saturday, Feb 24, 2018

L100 and L200

A.
PARTNER WORKOUT

One person works/one rest

100 Wallballs 20/14
400m Run*
75 Burpees
400m Run
50 Bench Presses 155/105
400m Run
75 Burpees
400m Run
100 Wallballs 20/14

*Partners run together

 


Sunday, Feb 25, 2018

L100 and L200

A.
PARTNER WORKOUT

CASH IN: Working simultaneously, each partner completes 20 Alt. OH Plated Lunges (45/25)

Relay style (each partner must complete before moving onto next):
– 40 Double Unders
– 20 Russian KBS (70/53)
– 10 Overhead Squats (95/65)

Share work (one work/one rest):
– 50 Pull Up
– 50 Push Up
– 50 Goblet Squat (70/53)

Work simultaneously (switch as needed):
– 60 Burpee
– 60 Wall Ball (20/14)

CASH OUT: Working simultaneously, each partner completes 20 Atl. OH Plated Lunges (45/25)