Monday February 19, 2018
Strength: (within 20 minutes) Snatch progression Then establish a 1 RM snatch WOD: CF Open 16.3 7 minute AMRAP 10 power snatch (75/55) 3 bar muscle ups
Friday February 16, 2018
Strength: Power clean 5×3 Turkish get up 5×2+2 WOD: Buy in: 25 calorie assault bike 3X 15 kettle bell swings (70/44) 10 ring dips
Thursday February 15, 2018
Strength: Alternating sets of: Back squat 5×5 Press 5×1 WOD: 5X 30 second handstand hold 10 Box jumps (24/20) 10 burpees
Wednesday February 14, 2018
Strength: Deadlift 5×3 (heavy working weight, same weight all sets) Wall ball sit ups (w partner) 5×5 WOD: CF Open 11.6 7:00 AMRAP 3+3, 6+6, 9+9, 12+12, 15+15, etc… thruster (95/65) chest to bar pull up
Tuesday February 13, 2018
Strength: Dumbbell snatch 5×10 Mountain climbers 5×20 WOD: 10 minute EMOM (perform all reps each minute) 2 snatch 2 OH squat 20 double unders Record lightest weight used