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Monday February 12, 2018

Back Squat

7-7-5-5-3-3-3

Then,

For time:

1000m Row

50 WBs

40 Russian KBS 70/53lbs

12min Time cap

Tuesday February 13, 2018

Build to a heavy Snatch in 15min

then,

Build to a heavy Clean and Jerk in 15min

Wednesday February 14, 2018

Crossfit Open 14.2 (Rx)

Every 3min for as long as possible

0:00 – 3:00

2 Rounds of:

10 OHS 95/65lbs

10 CTBs

3:00 – 6:00

2 Rounds of:

12 OHS

12 CTBs

6:00 – 9:00

2 Rounds of:

14 OHS

14 CTBs

*Everyone stops at the 9min mark.

-OR-

Crossfit Open 14.2 (Scaled)

Every 3min for as long as possible

0:00 – 3:00

2 Rounds of:

10 OHS 95/65lbs

10 Pull ups

3:00 – 6:00

2 Rounds of:

12 OHS

12 Pull ups

6:00 – 9:00

2 Rounds of:

14 OHS

14 Pull ups

*Everyone stops after 9min is up.

Thursday February 15, 2018

Single arm DB or KB Bench Press

8-8-8-8-8 (8 reps per arm)

then,

3 RFT

40 Single arm Front rack Reverse Lunges 50/35lbs

Accumulate 1min in the L-sit

Friday February 16, 2018

Dead lift

5 @ 7

3 @ 7

1 @ 8

1 @ 9

1 @ 10

then,

18min Partner AMRAP

50ft Sled drag

50ft Reverse Sled pull

20 Russian KBS 70/53lbs

50ft Sled drag

50ft Reverse Sled pull

20 Burpees

Men’s weight: Partner + 90lbs

Women’s weight: Partner + 50lbs

*Teams may break up the work however they see fit.

Saturday February 17, 2018

Danny

20min AMRAP:

30 Box jumps 24/20”

20 Push presses 115/80lbs

30 Pull ups

Sunday February 18, 2018

25min AMRAP

20 GHD sit ups

500m Row

20 Med ball side tosses 20/14lbs (10 per side)

400m Run