

Friday February 28, 2020
SWOD:
Strict presses
3x5,3x3
WOD:
8 cal row
8 box jumps 30/24
8 burpees
8 alt db snatches 50/35
8 rds


Thursday February 27, 2020
SWOD: Every 90 sec x10
3 hang power cleans
4 front squats
5 burpees
Start light and work weight up
WOD:
10 min amrap
7 T2B
21 Russian kB swings 70/55
7 T2B
21 sit ups


Wednesday February 26, 2020
SWOD:
Deadlift
5@65,75 then max UB reps @85%
WOD:
15 min amrap
5 bench press 155/95
1 rope climb
15 wall balls 20/14
200 mts run


Tuesday February 25, 2020
SWOD:
Every 2:30 min x 6
250 row
3 power snatches
(Start around 60% try to climb up)
WOD:
For time
30-20-10
kB swings 55/35
Pull ups
30 dubs after each round
Immediately into
10-20-30
kB swings 55/35
HSPU
30 dubs after each rd


Monday February 24, 2020
SWOD:
Back squats
5@65,75 and then max UB reps @85%
WOD:
2 min amrap
10/7 cal bike
10 t2b
Max front squats 185/135
1:30 rest
5 rds


Friday February 21, 2020
SWOD: E4MOMx5
20/15 cal bike
10 bench press
50-60% weight on bench
WOD:
100 pull ups
Perform 5 dumbbell thrusters EMOM 50/35
(10 min cap)


Thursday February 20 ,2020
SWOD:
EMOMx3 3 power cleans
EMOMx3 2 power cleans
EMOMx3 1 power clean
WOD:
20 wall balls 20/14
20 kB swings 70/55
4 rds
Accessory:
3x45-60 sec planks
( u can add weight)


Wednesday February 19, 2020
WOD:
Teams of 2
On a running clock
@0:00-9:00 amrap
20 OH walking lunges 45/25 (plate)
20 t2b
@11:00-18:00
1 mile run
@21:00-35:00
21-15-9
Front squats 145/95
Burpees over bar
Hspu


Tuesday February 18, 2020
SWOD: EMOMx10
3 snatches (@60-70%)
WOD:
20 min amrap
7/5 cal bike
7 C2B pull ups
7 clean and jerk 135/95


Monday February 17, 2020
SWOD:
“Crossfit Total”
Max Back squat
Max strict press
Max deadlift
30 min cap
Accessory:
1mile bike
1k ski
1k row