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02.26.18

Monday, 26 February 2018 00:00
Strength
 
Squat Snatch 6x2 (Drop and Reset)
 
(Start around 70%)
 
Metcon
 
AMRAP 12 Minutes:

10 Hang Power Cleans 115/75lbs
10 Front Squats 115/75lbs
Run 200m
 
Cycle the barbell with smooth efficiency. Push the runs if you can.

02.23.18

Friday, 23 February 2018 00:00
Crossfit Games Open 18.1 
 
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
 
Scaled:
 
Complete as many rounds as possible in 20 minutes of:

8 hanging knee-raises
10 dumbbell hang clean and jerks (35/20)
14-cal. row

02.22.18

Thursday, 22 February 2018 00:00
Strength
 
Squat Clean (EMOM 10:00  @65%-70%)
 
This is about moving well. Your first rep should be at 65% and then you can increase if the rep is perfect. Treat each rep like it is a 1RM lift.
 
Metcon
 
AMRAP 15:00
12 Push Press 65/45lbs
12 Front Squat 65/45 lbs
Row 250/200m
 
Nice steady rounds.  Stay unbroken if you can but don't push yourself.
 
After Party
 
10 to 15 minutes on the bike or rower @45%-50%.  You can also take a walk later in the day if you prefer.  This is about moving at a very easy pace and clearing out your system.

02.21.18

Wednesday, 21 February 2018 00:00
Mobility
 
2:00 Couch Stretch each leg
1:30 Pigeon Pose each side
1:00 T-Spine Mobility with barbell and foam roller.
 
*These do not have to be done in any particular order equipment can be shared.
 
Metcon
 
5K row or bike @ 70% effort
 
Do not kill yourself on this movement.  This is meant to be at sub maximal effort.

02.20.18

Tuesday, 20 February 2018 00:00
Strength
 
Back Squat (1×5 @ 70%; 1×4 @ 75%; 1×3 @ 80%)
 
Make sure you are really loose and ready to go before your working sets. Stand each squat up as fast as you possibly can.
 
Metcon
 
3 Rounds:
21 Kettlebell Swings 53/35lbs
12 Kipping Handstand Push-Ups
 
Try to keep the Swings unbroken for as long as possible. Use the Open standard for Kipping HSPU.

02.19.18

Monday, 19 February 2018 00:00
Strength
 
Squat Snatch
 
5 x 3 (Drop and Reset (Start around 65%))
 
Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets.

*No need to push the envelope.  Focus on form.  You do not want to feel beat up at the end of these sets.  You can be content staying at a lower percentage.
 
Metcon
 
AMRAP 12:00

20 Box Jump Overs 24/20″
15 Chest to Bar Pull-Ups
10 Clean and Jerks 95/65lbs
 
Get a smooth rhythm on the Box Jump Overs. Take smart breaks on the Chest to Bar to ensure you keep steady sets the entire time. Singles on the cleans are fine.

 

02.17.18

Saturday, 17 February 2018 00:00
Metcon
 
5 Rounds For Time:
Run 200m
15 Handstand Push-Ups
5 Squat Cleans 135/95lbs
Weight Increases by 10/5 pounds per round
This should be easy for a few rounds at least. Managing the work from the onset of this piece will help a ton.

*After this WOD please choose ONE of the following.
 
Oly
 
Every 3 Minutes for 12 Minutes:
12/9 Calorie Row
8 Touch and Go Power Clean to Push Jerk 155/110lbs
 
**Push hard on the row to really make the clean and jerks a challenge. Scale the weight if needed.  Choose a weight that you can hold onto for all rounds.
 
Strength
 
Deadlift (TnG 2-4-6-8)
 
Each rep should be slow and controlled, without bounce at the bottom. Weight should decrease slightly over the sets and reps increase.

If you did this week one try and beat your weight.

WOD Calendar

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