Week of February 19th 2018

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Monday, February 19th 2018

A.
6 min. AMRAP
30 Double Unders
15 Power Snatch 75/55lbs

REST 5 min.

B.
6 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overhead 115/75lbs
9 DB Power Cleans 50/35lbs

REST 5 min.

REPEAT A and B

Tuesday, February 20th 2018

A.
EMOM for 10 min. - 6 Chest to bar pull ups
*modify as needed

REST 5 min.

B.
EMOM for 10 min. - 6 HSPU’s
*modify as needed

REST 5 min.

C.
EMOM for 10 min. - 6 Toes to bar
*modify as needed

Wednesday, February 21st 2018

A.
Work up to a heavy set of:

6 Overhead Squat, 6 sets, go every 2 min.

B.
3 SETS, use 12 RM shoulder press weight for everything, each exercise unbroken, no rest between exercises, try to improve from last week, rest 2-3 between sets

15 Bar Dips (weighted if you can)
15 Back Rack Thrusters
15 Straight Leg Deadlift
15 Push Press
15 Bent Over Rows
20 Front Rack Forward Lunges

Olympic weightlifting:

A.
EMOM for 20 min.
1 Squat Clean and Jerk, start @ 60% add weight every 1-2 sets

B.
EMOM for 20 min.
1 Squat Snatch, start @ 60% add weight every 1-2 sets

C.
10 min. to build up to a heavy 7 TnG Power Clean

D. 3 Rounds
10 Straight Single Arm KB Rows (UB, each arm, rest as needed)
10 KB Shoulder Press (UB, rest as needed)
5-10 Strict Toes to Bar, (UB, rest as needed)

E. Cool down - 5 min. easy bike
 

Thursday, February 22nd 2018

February 22 - March 22 Thursday night time classes are:

5:00pm - CrossFit Class
6:00pm - Open workout announcement viewing party
7:00pm - CrossFit Class

A.
Ring Muscle Up practice

Advanced: Every 75 sec. for 5 sets. - 5 UB Ring Muscle Ups
*modify as needed

Aerobic Conditioning

B.
8 Rounds
2 min. Bike or Row
2 min. Rest

*aim is to repeat the exact same calories each minute,. if you realise you went too easy after 3-4 rounds, you can increase the calories. 

Friday, February 23rd 2018

A.
Workout 18.1

RX:
20 min. AMRAP
8 Toes to bar
10 Single Arm DB Hang Power Clean and Jerks (5/arm, not alternating) 50/35lbs
14/12 Cal. Row

Scaled:
20 min. AMRAP
8 Knee Ups
10 Single Arm DB Hang Power Clean and Jerks (5/arm, not alternating) 35/20lbs
14/12 Cal. Row

Teenagers:
20 min. AMRAP
8 Toes to bar
10 Single Arm DB Hang Power Clean and Jerks (5/arm, not alternating) 35/20lbs
14/12 Cal. Row

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Saturday, February 24th 2018

A.
Every 75 sec. for 12 sets:
2 Squat Snatch, go up every 1-3 sets

B.
RX:
12 min. AMRAP
6/4 Deficit HSPU's
8 Back Squat 135/95lbs (from the floor)
32 Double Unders

Fitness:
12 min. AMRAP
4 1-Abmat HSPU's
8 Back Squat 95/65lbs (from the floor)
32 Single Skips

Sunday, February 25th 2018

February 25 - March 25 (no weightlifting class)
10:00am - CrossFit Class
11:00am - Open workout red

A.
Pistols practice
Advanced:
Work up to a heavy set of 5/leg weighted KB Pistols

B.
6 Rounds, go every 2min. 30 sec., each round as fast as possible
6 Burpee over the box jumps 24/20" (facing the box, open standard) 
6 Power Cleans 135/95lbs
6 Push Jerks 135/95lbs

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Oleksiy Dakhno