314 Week of 2/18
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2/182/192/202/212/222/23
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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 Balance5 Rounds NFT6 Hang Power Snatch10 Front Squats- HSPU
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Then, 10 R. KBS6 OHS
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X-WalksOlympic Lifting10 American KBSStrengthWOD
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T-GlutesSnatch Balance10 SDHPOlympic LiftingSled PushOpen Workout
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Good Mornings
10 Minutes to Find Heavy Complex
10 Goblet Squats
Power Clean + Push Jerk + Split Jerk
10x100m
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Front SquatsThen, 4x(2+1+1) @ 85% of Max C&J
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SnatchWODThen, WOD
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StrengthSnatch DL + HPS + OHS50 Calorie RowClean Pulls5 Rounds
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14 Minute EMOM4x(2+1+2) @ 85% Max Snatch25 Bench Press 135/755x3 @ 110% of Max Clean20 Strict Press 75/55
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Even: 4 x Front Squat @ 75%- Increase weight if able40 Calorie Row30 Situps
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Odd: 8 Straight Leg RDL 115/80
20 Bench Press 155/95WOD
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WOD30 Calorie RowDiane
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WOD3 Rounds Cindy15 Bench Press 185/11521-15-9
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5 Minute AMRAP15 Burpee Box Overs 24/2020 Calorie RowDeadlift 225/135
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10 KBS 70/534 Rounds Cindy10 Bench Press 205/135HSPU
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15 Situps15 Burpee Box Overs 24/2010 Calorie Row
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20 Double Unders5 Rounds Cindy5 Bench Press 225/145
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2 Minute Rest 15 Burpee Box Overs 24/20
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Repeat
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Mobility
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Cashout
Stretch Shoulders w/Band on Bar
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3 Rounds
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500m Row
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1 Minute Rest
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Back SquatSnatchCleanEndurance/KBSquat
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