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

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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

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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

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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

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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

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