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Blog Monday, 2.13.2017

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Monday, 2.13.2017

  • by rbwrv
  • February 13, 2017

Monday, 2.17.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Open Gym: 6:30pm

Warm up:

2 Rounds

-2oom Run

-15 Air Squat

-10 Sit up

-5 Push up

Mobility:

Overhead

Front Rack

Hip

Strength: 

6 Minute EMOM

-(min 1-3) 5 Power Snatch 115/75 SX-75/55

-(min 4-6) 5 Power Snatch 135/95 SX-95/65

REST 2 minutes

6 Minute EMOM

-(min 1-3) 5 Power Clean 135/95 SX-95/65

-(min 4-6) 5 Power Clean 155/105 SX-115/75

Blue Print: 

6 Minute EMOM 

5 DeadLifts  55-75# 

Rest 2 minutes 

6 Minute EMOM 

3 Hang Power Cleans- light weight 

WOD:

For Time

-800m Run

-50 Single Arm Overhead Lunge (25 on each arm)

-30 Toes 2 Bar

Blue Print: 

2 Rounds for Time- 

300m Run 

20 OH Plate Lunge 10# 

10 AbMat SitUps 

Accessory:

Hollow/Arch body/ Rest

3x 20/20/20

 

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