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CrossFit WOD

February 20, 2017

1. Strength:
Front Rack Lunge + Front Squat
(4 + 2) x 5

2. 16.4 CF Open

13 minute AMRAP:

55 Deadlifts (225/155)
55 Wall balls (20/14)
55 Cal Row
55 HSPU

February 17, 2017

1. Agility:
3 x 500m Row Time Trials

2. 16min EMOM
Min 1: 12 DB Thrusters (40/20)
Min 2: 15 Push Ups
Min 3: 12 DB Thrusters (40/20)
Min 4: AMRAP Slam Balls

February 16, 2017

1. Strength:
Pendlay Row
5 x 5

2. 1RFT
30 Clean and Jerk (115/75) (155/105)
90 Wallballs (20/14)
1 Mile Run

February 15, 2017

1. Strength:
Tempo Backsquat 6:1
3-3-3-3

2. For Time – *EMOM 5 Burpees during the chipper.
60 SDLHP (95/65) (115/75)
60 Box Jumps (24/20)
60 Push Press (95/65) (115/75)
180 Double Unders

February 14, 2017

1. Strength:
Snatch Grip Push Press from Behind the Neck
5-5-3-3-3

2. 12min AMRAP
9 T2B
9 Snatches (95/65) (135/95)
9 Air Squats

February 13, 2017

1. Skill:
Overhead DB Practice (Lunges/Walking)

2. 20min AMRAP
25ft OH Walking Lunge (40/20)
8 Burpees
25ft OH Walking Lunge
8 C2B

February 10, 2017

1. Strength:
Find 1RM Weighted Push-Up

2. AMRAP X 16min
15 KBS (55/35)
200m Run
15 Burpees
200m Run
15 Hang Clean (95/65) (135/95)
200m Run