Workout of the Day: 2/20/17 - 2/26/17

MON 2/20

A. 7 sets: 

Front Squat x 3 reps

(Rest 90 sec)

*foam roll adductors & T-spine between sets

*build to a heavy 3-rep

 

B. For time:

21-15-9 reps of:

Deadlifts (155/105#)

Seated DB Press

[10 min time cap]

 

TUE 2/21

A. 3-4 Sets of:

Wide Grip Pull-ups x 6-8

(Rest 30 sec)

Bottoms-ups KB Carry x 2 lengths each arm

(Rest 60 sec)

 

B.

Every 7 min x 3 Sets

Row 400 meters

Run 400 meters (79th st)

20 Russian KB Swings (62/44#)

 

WED 2/22

A. 9 sets:

Bench Press for Speed x 3 reps 

(Rest 30 sec or time it takes partner to go)

*Load @55-65% (slightly heavier than last week)

*Change grip every 3 sets: start with close grip, then medium grip, then wide grip, etc

 

B. 5 Rounds for time:

10 Box Jumps (24/20")

10 Burpees

10 T2B

 

THU 2/23

A. 6 sets: 

Wide Stance Box Squats x 5

(Rest 60 secs b/w sets)

*Fast stand up - load @55-65%

 

B. 4 min AMRAP:

2 Hang Power Snatch (75/55#) 

10 Lateral Jumps over Bar

4 Hang Power Snatch

10 Lateral Jumps over Bar

6 Hang Power Snatch

10 Lateral Jumps over Bar

ETC. 

(HPS goes up by 2 reps each time; jumps stay at 10 total each time... over = 1, back over = 2, etc.)

 

(Rest 2 min)

 

REPEAT! Goal is to get as far as you did in first 4 min AMRAP. 

 

FRI 2/24

CrossFit Open WOD 17.1 - TBA @ games.crossfit.com

 

SAT 2/25

Saturday surprise!

 

SUN 2/26

SUNDAY STRETCH @ 10am or rest.