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Thursday – February 28

Part 1:

EMOM 7

2 Power Cleans + 1 Hang Squat Clean

EMOM 7

1 Power Clean

Rest 5-10 Seconds

1 Squat Clean

Part 2:

4 Sets (not for time)

12/10 Cal Row

10 Pistols

10 Strict Toes to Bar OR Strict Pull Ups

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Barbell Class (815PM)

*TBD -based on 19.2 CrossFit Open announcement at 8pm!

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Let’s lift some heavy weight in Part 1, but not to max. Just prime us for a potentially heavy day for 19.2! Part 2 can be approached with whatever intensity you choose, but make sure the movement is quality first!

Wednesday – February 27

AMRAP 18

10 Box Jump Overs (30/24)

10 KB Swings (53/35)

10 Handstand Push Ups

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These 3 movements have a tendency to really run in to each other. Because the volume will be high and the time domain is on the lengthy side, I would pick one movement per round where you rest a few extra moments before you attack.

Tuesday – February 26

Part 1:

3 Rounds

24 Pull Ups

12 Front Squats (135/85)

12 Burpees over Bar

*15 Minute Cap

Part 2:

5 x 3

Back Squat

*Not recording

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A versatile triplet that is sure to make think twice about going hard early. You have to know your capacity in this three movements to avoid that burnout. Part 2 is about moving heavy weight well, but not to a max.

Monday – February 25

Part 1:

4 Minute Flight Simulator

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

…follow that pattern, increasing 5 reps every time. Must stop if/when you reach your target number.

Part 2:

10 Minute Rep Ladder

2 Power Snatch (95/65) OR DB Snatch

2 Push Press (95/65)

2 Step Ups (1 R / 1 L)

*Increase by 2 reps each round

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Great opportunity to work on Double Unders in Part 1. Whether you have a good or bad day, everyone is there and only there for 4 Minutes. The rep ladder is meant to be unbroken sets early on, but will need to be broken as you get to the 4-5 minute mark in all likelihood. If the soreness from 19/1 is lingering, we suggest LIGHT weight and a LOW step up target.

Friday – February 22

CROSSFIT OPEN 19.1

RX

AMRAP 15

19 Wall Balls (20/14)

19 Cal Row

SCALED

AMRAP 15

19 Wall Balls (14/10)

19 Cal Row

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A true capacity test that will challenge your quads the most. This is what we always talk about….find a pace you can sustain early. Blowing it out right away will end up with you barely working for the final third. Don’t be afraid to break up the wall balls more than you think early with SHORT breaks. Maximize your. lats on the rower.

Thursday – February 21

Part 1:

3 Sets (Not for Time)

2 Rope Climbs OR 5-10 Strict Pull Ups

5-10 Handstand Push Ups OR Ring Dips

30 Seconds High Effort Row or Bike

*10-12 Minute Cap

Part 2:

7 Sets

2 Push Press + 1 Split Jerk

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*Even though we have a skill focus today, use that 30 second row or bike to spike the heart rate.  Can you still perform these movements well when your breathing is elevated?

Wednesday – February 20

3 Rounds

18 Wall Balls

12 KB Swings

6 Burpees

Rest 2 Minutes

3 Rounds

18 KB Swings

12 Burpees

6 Wall Balls

Rest 2 Minutes

3 Rounds

18 Burpees

12 Wall Balls

6 KB Swings

*30 Minute Cap

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*Bring an extra shirt and feel the burn today.  Simpler movements means focus on intensity.  Enjoy the process

Tuesday – February 19

Part 1:

10-12 Minutes:

Muscle Up Work

Crossfit Open 18.3

RX

2 ROUNDS

100 Double Unders

20 Overhead Squats (115/75)

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

*14 Minute Cap

OR

SCALED

2 ROUNDS

100 Single Unders

20 Overhead Squats (45/35)

100 Single Unders

12 Pull Ups

100 Single Unders

20 DB Snatch (35/20)

100 Single Unders

12 Pull Ups

*14 Minute Cap

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Barbell Class – 715pm

A) Tabata DB snatch (50/30)

B) 6 sets:

15 sprint row pulls

Rest 0:20

10 Shoulder to Overhead

Rest 1:00

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