Weightlifting
Clean and Jerk (1RM)
(25min)
Metcon
Metcon (Time)
For time,
21-15-9 reps of
DB Snatches 50/35
Ring dip
21-15-9 reps of
DB Snatches 50/35
Ring dip
(11min)
Monthly Archives: February 2019
Wednesday, 2/27/19
Weightlifting
Clean (1RM)
(20min)
Metcon
Metcon (Time)
For time,
10 Muscle ups
25 Thrusters
1000m Row
25 Thrusters
10 Muscle ups
10 Muscle ups
25 Thrusters
1000m Row
25 Thrusters
10 Muscle ups
(21min)
Tuesday, 2/26/19
Gymnastics
Metcon (No Measure)
EMOM 12
Min 0,4,8 – 10 HS kicks
Min 1,5,9 – 30sec HS hold/45sec plank
Min 2,6,10 – 15 Supermans
Min 0,4,8 – 10 HS kicks
Min 1,5,9 – 30sec HS hold/45sec plank
Min 2,6,10 – 15 Supermans
Metcon
Metcon (Time)
For time,
5 Rounds of
25 WB shots 10/9ft 20/14#
30 Pull-ups
5 Rounds of
25 WB shots 10/9ft 20/14#
30 Pull-ups
(23min)
Monday, 2/25/19
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
(40min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
15 Deadlift 95/65
10 Front squats 95/65
5 Z-press 95/65
15 Deadlift 95/65
10 Front squats 95/65
5 Z-press 95/65
Z-press: https://youtu.be/UCnd_nPlHOk
Saturday, 2/23/19
If you are doing 19.1, do 19.1 instead of WOD
Metcon
Metcon (Time)
50-40-30-20-10 reps for time of:
Double Under
Power Clean 95/65
Sit up
Double Under
Power Clean 95/65
Sit up
(36min)
(36min)
Friday, 2/22/19
Weightlifting
Power Snatch (Up to a heavy single)
(15min)
Power Clean (Find 1RM)
(15min)
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Thursday, 2/21/19
Metcon
Metcon (AMRAP – Reps)
For reps,
EMOM 12
Min 0,3,6,9 – 50 Double Unders
Min 1,4,7,10 – 20 Sit-ups
Min 2,5,8,11 – 10 Burpees
Scaled:
Min 0,3,6,9 – 50 Single Unders
Min 1,4,7,10 – 20 Sit-ups
Min 2,5,8,11 – 6 Burpees
Min 0,3,6,9 – 50 Single Unders
Min 1,4,7,10 – 20 Sit-ups
Min 2,5,8,11 – 6 Burpees
Metcon (Time)
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
(15min)
Scaling for K2E: Sit-ups, Scale the weights for OH-lunges if needed
Scaling for K2E: Sit-ups, Scale the weights for OH-lunges if needed
Wednesday, 2/20/19
Metcon
Metcon (Time)
For time:
1,000-m row or 1.2mile Bike
50 wall-ball shots
50 box jumps
750-m row or 0.9mile Bike
35 wall-ball shots
35 box jumps
500-m row or 0.6mile Bike
25 wall-ball shots
25 box jumps
1,000-m row or 1.2mile Bike
50 wall-ball shots
50 box jumps
750-m row or 0.9mile Bike
35 wall-ball shots
35 box jumps
500-m row or 0.6mile Bike
25 wall-ball shots
25 box jumps
Use a 20-lb./14-lb. ball and a 24-in./20-in. box.
(30min)
Tuesday, 2/19/19
Gymnastics
Metcon (No Measure)
Muscle up progression
(8min)
Work on your Muscle ups
– MUT, Ring swing, Peecaboo swing, etc
Work on your Muscle ups
– MUT, Ring swing, Peecaboo swing, etc
If you don’t have MU, work on Bar MU or Kipping Bar pull-ups
Metcon
Metcon (Time)
For time,
2000m row or 2.4 mile Bike
100 WB shots 10/9ft 20/14
20 Muscle ups
2000m row or 2.4 mile Bike
100 WB shots 10/9ft 20/14
20 Muscle ups
(30min)
If you don’t have MUs
30 C2B Pull-ups or 40 Pull-ups
If you don’t have MUs
30 C2B Pull-ups or 40 Pull-ups
Monday, 2/18/19
Weightlifting
Snatch (1RM)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(18min)
