Wods

Thursday February 22, 2018

02/22/2018
Bench Press (4x2)
Level load at 85% of 1RM.
Metcon (Time)
5 RFT:
8 Strict Pull Ups
7 Strict HSPU
6 Push Ups, 45/35#
5 Strict Ring Dips

Record time to complete.

Scales:
Feet assisted ring Pull Ups or box Pull Ups
Box HSPU, DB strict press
Lighter weight, regular pushups
Box assisted ring dips, GHD dips, Box dips

Wednesday February 21, 2018

02/21/2018
Metcon (AMRAP - Rounds)
“Wiped Clean”
20 Minute E4MOM
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

Record rounds successfully completed.

Scales:
95/65, 75/55, or lighter

Tuesday February 20, 2018

02/20/2018
Metcon (Time)
“Full Circle”
For Time:
1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500m Row

Record time to complete.

Scales:
Scaled DU number 75 or 50, 2:1 SU

Monday February 19, 2018

02/19/2018
Front Squat (4x3)
Level load 80% of 1RM.
Metcon (AMRAP - Rounds and Reps)
“Under the Lights”
8 Minute AMRAP:
3 Hang Squat Cleans (95/65)
3 Toes to Bar
6 Hang Squat Cleans (95/65)
6 Toes to Bar
9 Hang Squat Cleans (95/65)
9 Toes to Bar
etc.

Record total rounds and reps completed.

Scales:
75/55 or lighter
Hanging knee raises, V-ups

Saturday February 17, 2018

02/17/2018
Metcon (Time)
Partner WOD!
For Time:
40 Overhead Squats, 135/95#
40 Bar Muscle Ups
40 Box Jumps, 30/24"
40 Front Rack Lunges, 135/95#

Partition in any way. One person working, one person resting.

Record time to complete.

Scales:
115/80#, 95/65 or lighter
C2B, pull ups
24/20" or 20/plates, step ups

Friday February 16, 2018

02/16/2018
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
Record total reps completed.

Scales:
Starting weight of Snatches

Thursday February 15, 2018

02/15/2018
3 Position Power Clean (1-1-1-1-1)
Take 15 minutes to establish a heavy load.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Record time to complete.

Scales:
135/95#, 115/80# or lighter

Wednesday February 14, 2018

02/14/2018
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
27/21 Calorie Row
21 Wall Balls, 20/14#
15 Medball Situps, 20/14#
9 Burpee Box Jumps (24/20)

Record rounds and reps completed.

Scales:
14/10#
20" or plates, step ups

Tuesday February 13, 2018

02/13/2018
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
200m run
9 HSPU
6 Power Cleans, 50/35#
3 Bar Muscle Ups

Record rounds and reps completed.

Scales:
Box HSPU, DB push press
35/25# or lighter
C2B, pull ups

Monday February 12, 2018

02/12/2018
3 Position Squat Clean (1-1-1-1-1)
Take 15 minutes to establish a heavy load.
Metcon (Time)
“Clean Shave”
3 RFT:
15 Chest to Bar Pull Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

Record time to complete.

Scales:
Pull Ups, banded pull ups, ring rows
Lateral barbell step overs
115/80# or lighter

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