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STRENGTH
Deadlifts 2x10 @ 50% of 1RN 3x5 @ 85% of 1RM 2x3 @ 90% of 1RM WOD Open WOD 13.3 RX 150 Wall Balls (20/14) 90 D/U's 30 M/U's 12 Minute AMRAP OR Open WOD 13.3 Scaled 150 Wall Balls (20/14) z- or according to ability 200 Single UNders 30 Kipping Pull Ups OR 30 Jumping C2B Pull Ups 12 Minute AMRAP
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WOD
CrossFit Total II You will have 3 attempts to find your 1RM for each of the following 3 Lifts - Clean (Squat or Power) - Bench - OH Squat Score will be the sum of all 3 STRENGTH
Back Squats 1x10, 1x8, 4x3 WOD 20 D/U's (50 S/U's) 15 Calorie Row 10 Down and Back Sprints 12 Minute AMRAP STRENGTH
Bench Press 2x10, 2x5, 3x3 WOD 10 Pull Ups 10 Box Jumps (24/20) 10 Squats 10 H/R Push Ups 10 Sit Ups 10 KB Swings 10 Burpees 6 Rounds (25 Minute Time Cap) Side Note: Tomorrow, if it's not ICY out dress to spend some time outside. If it's still ICY we will stay inside!!!! Today is the 2nd Past Open Workout for this week.
Open WOD 14.3 - Rx 60 Calorie Row 50 T2B 40 Wall Balls (20/14) 30 Cleans (135/95) 20 M/U's 14 Minute AMRAP Open WOD 14.3 - Scaled 60 Calorie Row 50 Knee Raises 40 Wall Balls (20/14 or scaled to ability) 30 Cleans (95/65) 20 Jumping C2B Pull Ups 14 Minute AMRAP STRENGTH
Power Cleans 1x5, 6x2 (HEAVY) WOD 10 Power Snatches (95/65) 20 D/U's (50 S/U's) 9 Minute AMRAP The CrossFit Open is about 4 1/2 weeks away so with that we will be working in some areas known to be an issue when it comes to the Open WODs.. We will also be perfoming two Open WODs from Previous years each week......
Here's your first FOR TODAY'S WOD: 14.5 AND 16.5 Thrusters (95/65) BF Burpees 21-18-15-12-9-6-3 As a side note the plan will be the same as it has been for our previous 3 years here. The Open WODs roll out on a Thursday Evening starting Feb 23rd and we will complete them on the following day as Friday's WOD. Time during Open Gym will also be spent on these WODs as scores have to be submitted by the following Monday. STRENGTH
OH Press 1x10, 5x5 @ 80% of 1RM Partner WOD 3 DL (135/95) 3 Hang Power Cleans (135/95) 3 Push Press (135/95) 16 Minute AMRAP STRENGTH
Back Squats 1x10 @ 40% of 1RM 1x10 @ 60% of 1 RM 5x5 @ 80% of 1RM WOD 5 Box Jumps (30"/24") 5 Burpees 5 H/S Push Ups 5 H/R Push Ups 7 Minute AMRAP STRENGTH
Bench Press 1x10, 5x5@ 75-80% WOD 40 D/U's (100 S/U's) 20 T2B 10 Power Snatches (115/75) 4 Rounds |
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