Canned Food Drive benifiting Harvest for Hope!
Tuesday 2/28 – Monday 3/5
Check the white board for your Team Roster!
Happy Open Season!
Monday 2/27/17
1.
Handstand Push-Up Practice
2.
Build to a Heavy set of:
2 Back Squat w/2 sec pause in bottom + 1 Back Squat
then,
EMOM x 8
3 Back Squats
Tuesday 2/28/17
1.
For Total Time:
800 Meter Run
50 KBS 53/35
-rest 2 minutes
2 Rounds of:
400 Meter Run
25 Bar Facing Burpees
-rest 2 minutes
3 Rounds of:
200 Meter Run
12 Hang Power Clean & Jerk 115/80
Wednesday 3/1/17
1.
Muscle-Up Practice
2.
EMOM x 16
Minute 1 – 50 Double-Unders
Minute 2 – 8 to 10 Strict Chest-to-Bar pull-Ups
Minute 3 – 12 Thrusters 95/65
Minute 4 – 12 to 15 Toes-to-Bar
Thursday 3/2/17
1.
800 Meter Run, Rest 3 Minutes
600 Meter Run, Rest 2 Minutes
400 Meter Run, Rest 1 Minutes
200 Meter Run
2.
ROMWOD
Friday 3/3/17
CrossFit Games Open WOD 17.2
Saturday 3/4/17
1.
3 Rounds for Time of:
Partner 1- 500 Meter Row
Partner 2- Top of Deadlift Hold 225/155
SWITCH
Partner 1- 25 Front Squats 115/75
Partner 2- Wall Squat Hold
SWITCH
Sunday 3/15/17
17.2
*Coach will have an additional workout on whiteboard