Monday 2/20/17
1.
Handstand Push-Up Practice
*Coach will have varying options on board
2.
5 Rounds for Time of:
10 Push Press 115/80
10 Strict Pull-Ups
Tuesday 2/21/17
1.
EMOM for 10 minutes complete:
1 Hang Power Snatch + 1 Power Snatch
2.
EMOM for 10 minutes complete:
1 Hang Power Clean + 1 Power Clean
*For both movements, start at 50% of 1RM for 1st set. 55-60-65-70% for sets 2-5. Continue to build as you see fit. Goal is consistent mechanics, not max effort loads.
3.
As many reps as possible in 4 minutes of:
Bar Facing Burpees
Wednesday 2/22/17
1.
DB Box Step-Ups
8-8-8-8-8
2.
Every :90 for 10 rounds complete
Toes-to-Bar: even rounds
Double-Unders: odd rounds
*Coach will go over rep & scaling options
Thursday 2/23/17
Teams of 2
For 25 minutes, alternate between:
200 meter & 400 meter run
or
250 meter & 500 meter rows
2.
ROMWOD
Friday 2/24/17
CrossFit Games Open WOD 17.1
Saturday 2/25/17
1.
Squat Clean & Jerk, Heavy Single
2.
As many rounds & reps as possible in 16 minutes of:
400 Meter Run
3 Squat Clean & Jerks 185/130
Sunday 2/26/17
TBD