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February 2018

Friday 2/2

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CrossFit: A. Empty barbell skill work B. E1:30x15Min (10 sets) Thruster/Push Press/Push Jerk 1-1-1-1-1-1-1-1-1-1 reps A Thruster, followed by a Push Press, followed by a Push Jerk without dropping the bar is one rep. Longevity: A. Press/Push press skill work B. EMOMx10min 1 press + 1 push press Increase in weight each round QuickFit: Teams

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Thursday 2/1

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CrossFit: ‘14.1’ AMRAP 10 min: 30 Double unders 15 Power snatches QuickFit: In teams of 2, AMRAP 12 min: 3 push-ups 6 ring rows 9 situps/v-ups 12 russian KB swings 15 ball slams Partner A does 3 push-ups, Partner B does 6 ring rows, Partner A does 9 sit-ups, Partner B does 12 russian KB

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