Tuesday
Active Recovery x 7 rounds (21 min) Station 1 – Row Station 2 – Bike Station 3 – Lunge
February 2017
Monday
13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar …continuing adding 3 reps each movement, each round until 7 min. Rx: CJ: 135/95 & TTB Scaled: CJ: 95/65 & hanging knee raise
Friday
Morning classes only- Open week 1 starts TONIGHT! https://games.crossfit.com/ Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Row 15-20 cals Station 2 – Turkish Get-Ups x 4-6 reps (2-3 each side) Station 3 – Side Plank x 45 seconds each side
Thursday
A. Skill work/scaling for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dips x 15-20 reps Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit or tuck sit x 45-60 seconds
Wednesday
A. Row Mechanics: https://www.concept2.com/indoor-rowers/training/technique-videos B. AMRAP 8 min: 2 calorie row, 2 thrusters Rx: 95/65, Sc: 65/35 4 cal row, 4 thrusters 6 cal row, 6 thrusters…
Tuesday
Teams of 3: 1 works @ time, rotate when needed AMRAP 18 min: 100 cal assault bike 80 situps Rx: GHD. Sc: straight leg abmat 60 pullups 40 alternating DB snatch Rx: 50/35. Sc: 35/20
Monday
A. clean and push jerk skill work. B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean (power or full) + 1 front squat + 1 push jerk C. AMRAP 5 min: burpee box jump over
Friday
A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/above knee snatch + OHS B. AMRAP 5 min 5 hang power snatch 5 overhead squat 5 bar over burpees anyhow
Thursday
FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest
Wednesday
A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar C. Alternating Tabata- 8 full rounds- 8 min total Toes-bar jumping lunges
