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Thursday – March 1

Part 1:

12 Minute Alternating EMOM

1: 30 Seconds DB Snatch

2: 30 Seconds Weighted Step Ups OR Lunges

3: Double Unders OR Bike OR Row

Part 2:

5 x 5

Back Squat OR Front Squat

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Barbell Class (815pm)

*We will be running through movements and transitions for 18.2!*

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In Part 1, the intensity level shouldn't go above 80%.  Work on the skills, not the speed.  Part 2, feel some heavy weight but don't go to a max load.  Be prepared for anything tomorrow, including volume squats.  Don't get to a point where the 5x will make you sore.

Wednesday – February 28

3 Rounds

2:00 on / 2:00 off

25 Air Squats 

20 Sit Ups

Max Rep Burpee Muscle Ups OR Burpee Chest to Bar Pull Ups 

*Scale = Burpee Jumping Pull Up

right in to, 

3 Rounds 

2:00 on / 2:00 off

20/16 Cal Row (sprint)

Max Rep Burpees over Barbell or Rower 

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Scale the pre-Max Rep movement(s) to something you can do in 1:20 or less.  We want a lot of urgency on those, sprint-type approach.  The burpee pull up or muscle up is tricky.  You can't string anything together and you can only go so fast.  Concentrate on being as clean rhythmic as possible.  On the row/burpee…try hard.  Really hard.  

Tuesday – February 27

10 Rounds

6 Power Snatch (115/75)

6 Handstand Push Ups

25 Double Unders 

*20 Minute Cap

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A lot of difficult components to this workout.  You have another upper body stamina test, barbell efficiency, and skill work that can creep up to you halfway through and make this a very tough ending.  Understand your capacity on the HSPU, move WELL on the snatches from the very beginning, and stay focused on hand movement during double under, not shoulders and elbows.

Monday – February 26

25 Minutes:

5-10-15-20-25-30

Wall Balls (20/14)

KB Swings (53/35)

in the remaining time:

One Rep Max Squat Clean Thruster

*Record time and weight

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105 Wall Balls and 105 KB Swings done at high intensity.  How strong can you be after a push/pull workout that is sure to wear your arms out?  You should be able to get enough time at the barbell to get 7-8 attempts at the lift.  

Saturday – February 24

"Chief"

5 Rounds 

3:00 on / 2:00 off

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*Pick up where you left off for one total AMRAP score

Friday – February 23

PLEASE ARRIVE EARLY.  YOU WILL BE WARMING UP ON YOUR OWN.  THERE WILL BE 2 HEATS PER CLASS.  YOU WILL WORKOUT IN ONE, AND JUDGE FOR ANOTHER.

Crossfit Open 18.1

20 Minute AMRAP

8 Toes to Bar

10 DB Hang Clean and Jerk (50/35) – 5 each arm

14/12 Cal Row 

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SCALED:

8 Knee Raises

10 DB Hang Clean and Jerk (35/20) – 5 each arm

14/12 Cal Row

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Masters 55+ RX (35/20) 

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Scaled 55+ (20/10) and Sit Ups

Thursday – February 22

Part 1:

3 Rounds for Max Total Reps

:40 on / :20 transition

DB Cleans (choose weight)

Box Jumps (24/20)

DB Snatch (choose weight)

KB Lunges (53/35) – Reverse to Forward or Walking

REST

*If you want to avoid lunges, replace with step ups//bulgarian split squats/cal row/cal bike/sit ups/double under.  Choose one.

Part 2:

EMOM 8 (optional)

3 Clean and Jerks

*Reccomened Weight 50-70%

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Barbell Class (815pm)

*TBD: Based on CrossFit Open 18.1 movements released tonight at 8pm*

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*Move well – that is all.  Tomorrow begins your 5-week fitness benchmark test.  Today is a good day to be in the gym ahead of Week 1 of the CrossFit Open.  Fire up your muscles and cool them down properly.

Wednesday – February 21

AMRAP 20

3 Muscle Ups

20 KB Swings (53/35)

6 Chest to Bar Pull Ups

20 Burpees

9 Toes to Bar

20 Cal Row/Bike

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*A little test of “grit”.  After each gymnastics movement you should immediately begin the next less-skilled movement that follows.  While the ultimate goal might be to finish each round in the same time, you will find that a lot more effort is required to keep up the pace.

Tuesday – February 20

Crossfit Open 17.5

10 Rounds

9 Thrusters (95/65)

35 Double Unders

*20 Minute Cap

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Classic Open retest.  Have a plan for rounds 1 through 8.  Empty your tank in rounds 9 and 10.  You’ll have plenty of time afterwards to lie on the ground.  If you do not have consistent double unders, today is NOT a good day to practice them OR put a 1 minute cap on the DU attempts