314 Week of 2/25
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2/252/262/272/283/13/2
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WarmupWarmupWarmupWarmupWarmupWarmup
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General500m Row30 Jumping Jacks500m Row500m RowSpealler Warmup
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2 Minute Jump RopeArm Circles20 Mountain Climbers5 x Inch Worm to Plank20 LungesCrossFit Warmup
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20 Air SquatsArm Swings20 Situps10 T-Glutes20 Russian Twists
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10 Alternating LungesBow Bends3 Rounds10 Child to Cobra20 Glute BridgesStrength
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10 Hip ExtensionsThen,6 KB DL20 Mountain Climbers20 Cat/CowHSPU
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5 hip rotations each leg3 Rounds6 R. KBS10 Supermans20 Air Squats10 Minutes to work on
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10 forward leg swings 5 Sn. Grip RDL6 KBSThen, 10 Bow/Bends- Head Stand
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10 side leg swings 5 Hang Power Snatch3 Rounds w/empty barThen, - HS Hold
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10-20 push ups 5 OHSKB Work6 RDL10 Straight Leg Deadlifts- Strict HSPU to AbMats
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10 spiderman steps 5 Snatch Balance3 Rounds6 Hang Power Cleans10 Front Squats- HSPU
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Then, 50' Walking Lunge - KB FR Right6 Front Squats
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X-WalksOlympic Lifting10 R. Arm KB Snatch6 JerksStrength WODWOD
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T-GlutesSnatch Balance + OHS50' Walking Lunge - KB FR LeftPartnerOpen Workout 19.2
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Good Mornings
10 Minutes to Find Heavy Complex
10 L. Arm KB SnatchOlympic Lifting200m Tire Flip
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Front SquatsThen, - Change KB Size as NeededCrossFit Linchpin Test 730 Stone 2 Shoulder
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Snatch DL + Snatch + OHS4 Rounds800m Sandbag Run
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Strength(2+1+1) @ 90% Max SnatchWOD4 Power Cleans 205/14530 Stone 2 Shoulder
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12 Minute EMOM- Increase weight if able20 Wall Balls 20/144 Front Squats200m Tire Flip
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Even: 3 x Front Squat @ 80%30 KBS 70/534 Shoulder to Overhead
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Odd: 6 Straight Leg RDL 135/95
WOD20 Wall Balls
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"Linda"30 C2B PullupsWOD
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WOD10-120 Wall Balls3 Rounds
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12 Minute AMRAPDeadlift 1.5 BW30 KBS 70/53500m Row
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10 HSPUBench Press BW20 Wall Balls20 T2B
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15 Box Jumps 24/20Squat Clean .75 BW15 DB Burpee Box Overs 50s/35s
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20 Air SquatsCashoutRest 2 Minutes Between Rounds
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25 Double UndersCashout20 Alternating Turkish Getups
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20 Strict Pullups
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Cashout50 Pushups
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3 Rounds- Break into sets as needed
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500m Row
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1 Minute Rest
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Back SquatSnatchCleanEndurance/KBSquat
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