Workout of the Day: 2/27/17 - 3/5/17

MON 2/27

A. 5 sets: 

Sumo Deadlift Clusters x 2.2 (rest 10 sec between pairs) 

(Rest 2 min b/w sets)

*2-3 warm-up sets

*work up to a heavy cluster

 

B. 3 min AMRAP:

30 Double Unders

20 Front Squats (75/55#) 

(Rest 3 mins)

REPEAT!

*goal is same score on both AMRAPs

 

TUE 2/28

A. 3 sets:

Back-racked Split Squats x 8-10/leg back foot will be on the ground

(Rest 90 sec)

Plank Complex x 10sec-10sec-10sec

(on elbows - front plank x 10 sec, side plank L x 10 sec, side plank R x 10 sec)

(Rest 30 sec)

 

B. Partner WOD!

With a partner, complete 4 rounds each for time:

P1: Row 400m

P2: 8 Burpees + 10 lateral box step overs

*once both partners are done with work, switch stations

 

WED 3/1

A. Power or Split Jerk - spend 15 mins working technique and building to a challenging 2-rep

*Rest 2+ mins b/w heavy sets

 

B. 4 Rounds of 30 sec work/30 sec rest: 

Strict Pull-ups 

Toes to rig

Push Press (115/75#) 

Barbell Bent-over Rows (115/75#)

*score = total reps

 

THU 3/2

A. 10 mins. Pistol Practice

 

B. 20 min. AMRAP with a partner:

50 KB Swings (53/35#)

100 Calorie Row

50 Hollow Rocks 

*One person works at a time 

 

FRI 3/3

CrossFit Open WOD 17.2 - TBA @ games.crossfit.com

 

SAT 3/4

Saturday surprise!

 

SUN 3/5

SUNDAY STRETCH or rest.