The Week Ahead:

Monday, February 19th

President's Day: 
5AM and 6AM WODS canceled

Squat

4x5 @ 90%

Metcon

3 RFT:
10 thrusters #95/65
10 box jump overs
30 double unders

Accessory:

Single Leg RDL 3 x 10 each leg

Tuesday, February 20th

Floor Press

4x5 @ 90%

Metcon:

4 RFT:
200yd Shuttle sprint(4x 50yds)
15 DBL dumbell deadlift #75/50
10 toes to bar
Rest 1 minutes between rounds
    *Treat each round as an all out sprint

Accessory:

Face Pulls 3 x 12

Wednesday, February 21st

Barbell Skill:

Power Clean
4 x 2 @ 80-85%

Metcon

10:00 AMRAP
20 OH walking lunges #45/25
10 Ring/Bar Dips

Accessory: 

Chest Supported Rows 3x10


Thursday, February 22nd

Weighted Pull Ups:

Establish 3RM, or
3 sets of max rep strict pull ups

Metcon:

Partner Workout:
3 RFT:
40 calories Assault bike
50 hollow rocks
60 Supine rows on rings or bar

Crossfit 18.1 Open announcement
TUne in this evenening to:
Games.crossfit.com

 

 

Friday, February 23rd

Crossfit Open 18.1