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CrossFit – Tue, Feb 11 Metcon (Weight) 4 x 2 Build in weight Strict Weighted pull-ups Metcon (Time) For Time: 40 Pull-ups 60 KBS 24/16kg 1,200m Run Goal is sub 18 break it up however you would like Extra Work 3 supersets: 10 Bent Over Rows 10 DB Curls

CrossFit – Mon, Feb 10 Back Squat (4 x 2 Build in weight) Aim for 85-90% 1RM Metcon (Time) 5 Rounds for Time: 9 Front Squats 100m Run 9 Push Press Barbell 135/95 Extra work 100 Calorie Row

CrossFit – Sat, Feb 8 Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 30:20 Deadlifts 275/185Even Rounds: 20 Burpee Box Jumps 24/20″ Odd Rounds: 20 T2B

CrossFit – Fri, Feb 7 Thruster (3×8 build in weight) 3×8 build in weight aim for 65-75% 1RM Metcon (Time) 21-15-9 Single DB Devils Press 50/35 Pull-ups Extra Work 3 sets: 10/arm single DB strict press opposite arm in locked out position overhead 2 minute bike in between sets

CrossFit – Thu, Feb 6 Hang Power Snatch (3×5 65%, 3×3 70%, 3×1 75%) 3×5 65%, 3×3 70%, 3×1 75% Unbroken sets, the stimulus is for explosiveness and speed, focus on elbows raising vertically as you extend your hips and punch out aggressively on lockout. Modify: -Hang DB power snatch -KBS -Hang power cleans if

CrossFit – Wed, Feb 5 Power Clean (3×8 Build in weight unbroken) 3×8 build in weight, aim for 65-75% 1RM unbroken TnG Metcon (Time) 5 Rounds: 30 DU 10 unbroken Power Cleans directly into…… 5 Rounds: 30 DU 10 Burpees (every power clean break 10 sec penalty) Barbell 115/85

CrossFit – Tue, Feb 4 Push Press (10×1 at 85-90% same weight for all sets) Metcon (Time) Partner WOD Cash In: 100/80 Calorie Echo Bike 10 Rounds: 400m Row 200m Run Split the meters and run together modify run: 12/9 calorie bike 200m Ski erg 400m bike erg run less meters

CrossFit – Mon, Feb 3 Front Rack Lunge (3×8 (4/leg)) 3×8 (4/leg)Build in weight Aim for 65-75% 1RM Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12: 8 Alt. DB Snatches 6 T2B 4 Double DB Box Step ups 20″ DB 50/35 lbs. Extra Work 3×10 Strict Pull-ups or Chin ups

CrossFit – Sat, Feb 1 Metcon (Time) 5 Rounds 600m Row 30 sit-ups 30 burpees run together and both partners do 30 sit-ups at the same time split burpees

CrossFit – Fri, Jan 31 Deadlift (4×3 build in weight) aim for 80-85% Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Power Cleans 10-9-8-7-6-5-4-3-2-1 Front Squats ADV RX Barbell 155/105 RX 135/95