February 26, 2018

Thruster
Work up to heavy triple


Metcon (Time)
For Time:
10 Thrusters 135/95
15 Bar Facing Burpees
20 Thrusters 115/75
25 Bar Facing Burpees
30 Thrusters 95/65
35 Bar Facing Burpees 

February 21, 2018

Skill

Deadlift
5 x 5 Building

WOD
Metcon (AMRAP - Reps)
15 Min AMRAP

2-4-6-8-10-12-14-16-etc
HSPU
Deadlift
*At 6 Min mark, run 800m then continue where you left off 

February 20, 2018

Skill

Hang Power Clean
Work up to 5 rep max

WOD
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP

25 Double Unders
5 Hang Power Cleans 155/105
5 Burpee Box Jump Overs 24/20” 

February 19, 2018

Metcon (Time)
For Time:
25 Overhead Squats 135/95
25 Burpees
25 Front Squats 165/115
25 Burpees
25 Back Squats 185/135
25 Burpees

2 Mins Rest

4 x 200m Sprint
1 Min rest between each 200 

February 16, 2018

Skill

Movement review

WOD: BERGERON OPEN TEST

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10...

February 15, 2018

Skill

Bar muscle up/C2B pull up skill work OR pull up strength 

-negative

-inverted bar row

-beat swing

WOD

3 Rounds for time

20 alternating KB/DB snatch (53/35)

10 burpee box jump over (24/20)

5 Bar Muscle Ups 

February 14, 2018

Strength

Squat Snatch

Work to a heavy single or find 1RM

WOD

7 minute AMRAP

5 Power Snatch (135/95)

5 Squat Snatch (135/95)

February 13, 2018

Strength 

Strict Press

5-4-3-2-1

Building

WOD

15 minute AMRAP

50 Double Unders

25 Wall Balls (20/14)

10 HSPU

400 meter run

February 12, 2018

Strength

Squat clean

Work up to a heavy single or find 1RM

WOD

Barbell cycling

12 Power cleans (135/95)

12 Front Squat

12 Push Jerks

3 minute rest

9 Power cleans (155/105)
9 Front Squat
9 Push Jerks

3 minute rest
 

6 Power cleans (185/125)
6 Front Squat
6 Push Jerks...

February 9, 2018

CrossFit Games Open 11.5 

(AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14# 

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