Week of February 11th 2019

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Monday, February 11th 2019

A. Deadlift, build up to a heavy set of 5, start @ 60%, use straps, rest as needed

5 - 5 - 5 - 5 - 5

B. Floor Press, build up to a heavy set of 6, start @ 60% of 1 RM Bench Press, rest as needed

5 - 5 - 5 - 5 - 5

C. Alternate C1 and C2, go up in weight each set

C1. 10 - 8 - 6 - 5 - 5 Single Arm DB Bench Press/Side, rest 1 min. before C2

C2. 10 - 8 - 6 - 5 - 5 Plank Rows/Side, rest 2 min. before C2

Tuesday, February 12th 2019

A.
3 Rounds for total reps
1 min. Cal. Row
1 min. Rest
1 min. Thrusters 75/55lbs
1 min. Rest
1 min. Alt. Single Arm DB Snatch 50/35lbs
1 min. Rest
1 min. Bar Facing Burpees
1 min. Rest
1 min. Cal. Bike
2 min. Rest

Wednesday, February 13th 2019

A.
Work up to a heavy set of
2 Squat Clean + 2 Split Jerk (preparation for part C)

B.
Fitness:
9 min. AMRAP
10 Knee Ups
10 Wall Balls 20/14lbs
10 Jumping Pull Ups
10 Over the Box Jumps 24/20”

Then immediately into part C

RX:
9 min. AMRAP
10 - 15 - 20 Toes to Bar
20 Wall Balls 20/14lbs
10 - 15 - 20 Pull Ups
20 Over the Box Jumps 24/20”

Then immediately into part C

Competition:
9 min. AMRAP
10 - 15 - 20 Toes to Bar
20 Wall Balls 20/14lbs
10 - 15 - 20 C2B Pull Ups
20 Over the Box Jumps 24/20”

Then immediately into part C

C.
In a 6 min. window find 1 RM Clean and Jerk

Olympic weightlifting class:

A.
3 x 2 Hang Squat Snatch + 1 Squat Snatch @ 75% of 1 RM Snatch, rest 2 min.
3 x 1 Hang Squat Snatch + 1 Squat Snatch @ 78% of 1 RM Snatch, rest 2 min.
5 x 1 Squat Snatch @ 81+% of 1 RM Snatch, rest as needed

B.
Work up to a heavy set of 1 Hang Power Clean and Jerk

C.
Front Squat, start @ 60%, go up in weight each set

5 - 4 - 4 - 3 - 3 - 3

D.
5 min. easy bike

Thursday, February 14th 2019

Fitness:
A.
“The Break Up”
Teams of 2, with a running clock BOTH partners simultaneously complete:
EMOM for as long as possible:
1st minute: 1 Push Press 95/65lbs + 1 Burpee
2nd minute: 2 Push Presses 95/65lbs + 2 Burpees
3rd minute: 3 Push Presses 95/65lbs + 3 Burpees
etc...

10 min. Rest

B.
“The Make Up”
8 Rounds for time
5 Power Snatch 95/65lbslbs
10 DB Box Step Overs 35/20lbs
15 Double Unders

Partners will alternate rounds.

RX:
A.
“The Break Up”
Teams of 2, with a running clock BOTH partners simultaneously complete:
EMOM for as long as possible:
1st minute: 1 Push Press 115/75lbs + 1 Burpee
2nd minute: 2 Push Presses 115/75lbs + 2 Burpees
3rd minute: 3 Push Presses 115/75lbs + 3 Burpees
etc...

10 min. Rest

B.
“The Make Up”
8 Rounds for time
5 Power Snatch 115/75lbs
10 DB Box Step Overs 50/35lbs
50 Double Unders

Partners will alternate rounds.

Friday, February 15th 2019

A.
Ring Muscle Up practice

Advanced:

3 sets
1 min. Max. Ring Muscle Ups, rest as needed

B.

TEST

1 min. Max. Calories Assault bike

*if done right, you wouldn’t want to do anything after :)

Saturday, February 16th 2019

Fitness:
A.
4 Rounds
A1. AMRAP in 2 min. of
10 Wall Balls 14/10lbs
10 DB Snatch (alternate arms every 5 reps) 35/20lbs

Rest 2 min.

A2. AMRAP in 2 min. of
6 Push Jerks 115/75lbs
7 KB Swings 24/16kg
8 Box Jumps 24/20”

Rest 2 min.

RX:
A.
4 Rounds
A1. AMRAP in 2 min. of
10 Wall Balls 20/14lbs
10 DB Snatch (alternate arms every 5 reps) 50/35lbs

Rest 2 min.

A2. AMRAP in 2 min. of
6 Push Jerks 135/95lbs
7 KB Swings 32/24kg
8 Box Jumps 24/20”

Rest 2 min.

Start each AMRAP where you left off.
Hit these AMRAPs hard, you have plenty of rest between the efforts.
Score: total number of rounds + reps completed for each AMRAP

Sunday, February 17th 2019

HERO WOD

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 C2B Pull Ups
2 Deadlifts 315/205lbs
10 Handstand push-ups

https://www.crossfit.com/workout/2012/02/25#/comments

*scale deadlifts to 75% of 1 RM Deadlift
*scale C2B Pull Ups to Pull Ups, Banded Pull Ups, Ring Rows or Jumping Pull Ups
*scale HSPU’s as needed or do push ups

Olympic weightlifting class

A.
3 x 2 Hang Squat Clean + 1 Squat Clean @ 75% of 1 RM Clean, rest 2 min.
3 x 1 Hang Squat Clean + 1 Squat Clean @ 78% of 1 RM Clean, rest 2 min.
5 x 1 Squat Clean @ 81+% of 1 RM Clean, rest as needed

B.
Work up to a heavy set of 1 Hang Power Snatch

C.
Back Squat, start @ 60%, go up in weight each set

5 - 4 - 4 - 3 - 3 - 3

D.
5 min. easy bike

Oleksiy Dakhno