314 Week of 2/11
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MondayTuesdayWednesdayThursdayFridaySaturday
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2/112/122/132/142/152/16
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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 Snatch Grip RDL10 Straight Leg Deadlifts- Strict HSPU to AbMats
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10 spiderman steps 5 Snatch Balance7 Rounds NFT6 Hang Power Snatch10 Front Squats- HSPU
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Then, 10 R KBS6 OHS
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X-WalksOlympic Lifting5 Single Arm Russian Swing - LeftStrengthWOD
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T-GlutesBnk Sn Grip Jerk + OHS (1+1)
5 Single Arm Russian Swing - Right
Olympic Lifting5 Rounds NFTFrom Rich Froning
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Good Mornings
10 Minutes to Find Heavy Complex
5 KB Snatch - Left
Power Clean + Push Jerk + Split Jerk
50' Farmer's Carry - 2x BW3 Rounds
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Front SquatsThen, 5 KB Snatch - Right4x(2+2+1) @ 75% of Max C&J
50' Strap Yoke Carry - 1.5x BW
25 Push Press 95/65
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SnatchThen,
100' Front Rack Walking Lunge
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StrengthSnatch DL + HPS + OHSWODClean PullsWODRest 5 Minutes
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16 Minute EMOM4x(3+2+2) @ 75% Max Snatch200m Run5x3 @ 105% of Max Clean7 Rounds NFT3 Rounds
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Even: 5 x Front Squat @ 65%- Increase weight if able21 Bar Over Burpees2 Turkish Getups - Right20 Push Press 115/80
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Odd: 10 Straight Leg RDL 95/65
9 Deadlifts 315/225WOD2 Turkish Getups - Left
100' Front Rack Walking Lunge
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WOD400m Run8 Minute Clock 7 Sandbag Cleans - HeavyRest 5 Minutes
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WODOpen Workout 18.315 Bar Over Burpees1000m Row- Sub other odd objects3 Rounds
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10 Minute AMRAP14 Minute CAP15 Deadlifts 225/15520 Box Step Ups w/Plate 45/3535 Situps15 Push Press 135/95
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3 Clusters 135/852 Rounds600m RunAMRAP Devil's Press 50/35
100' Front Rack Walking Lunge
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5 T2B100 Double Unders9 Bar Over Burpees2 Minute Rest
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7 Box Jumps 24/2020 OHS 115/8021 Deadlifts 135/956 Minute Clock
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100 Double Unders800m Run750m Row
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12 Ring MU15 Box Step Ups w/Plate 45/35
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100 Double UndersAMRAP Devil's Press 50/35
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20 Alt. DB Snatches 50/352 Minute Rest
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100 Double Unders4 Minute AMRAP
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12 Bar MU500m Row
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10 Box Step Ups w/Plate 45/35
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AMRAP Devil's Press 50/35
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- Devil's Press 50/35
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Back SquatSnatchCleanEndurance/KBSquat
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