Friday March 1, 2019
Strength: 3-3-3-2-2 Snatch WOD: 9:00 of :20 work/:10 rest. Change movements every rest. Strict pull up Push up V ups
Thursday February 28, 2019
Strength: Back squat 5@80%, 5@80%, 5@80% rest 3:00 between sets WOD: 5X 20 double under 10 toes to bar 20 air squats 10 burpees
Wednesday February 27, 2019
Gymnastics: 20:00 Handstand work – push ups, walks, holds, etc. WOD: 4X Run 800m 10 power clean (155/105) 20 sit up
Tuesday February 26, 2019
Strength: 5:00 Jerk progression/warm up Every 3:00 – Jerk from rack: 3@75%, 3@80%, 2@85%, 1@90%, 1@95%, 1@100+% WOD: 21-15-9 Kettlebell swing (53/35) Chest to bar pull up
Monday February 25, 2019
WOD: CF Open 19.1 15 minute AMRAP RX 19 wall balls (20/14) (10’/9’) 19 calorie row Scaled 19 wall balls (14/10) (10’/9’) 19 calorie row Check games.crossfit.com for masters adjustments