Workout: “CrossFit Open 11.3”
As Many Reps as Possible in 5 Minutes of:
Squat Clean and Jerk (165,110)
*Each Movement = a point (i.e. Squat Clean and Jerk = 2 points)
Workout of the Day
Thursday, February 8, 2018
Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)
Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats
Wednesday, February 7, 2018
Skill: Every Minute on The Minute for 10 Minutes
Odd – 3 Wall Walks
Even – 8 (each leg) Overhead Single Leg Box Step-ups (25,10 Plate)
Workout: 6 Rounds For Time of:
10 Power Snatch (75,55)
10 Toes To Bar
20 ft. Overhead Walking Lunge Steps (75,55)
Tuesday, February 6, 2018
Skill: 4 sets NOT for Time
6 Hollow/Arch Swings on Rings + 1 Muscle-ups
Workout: 4 Rounds For Time of:
3-2-1
Thruster (135/95)
Ring Muscle-up
Monday, February 5, 2018
Skill:
Pull-ups/Wallballs –
NOT for time/Try to go unbroken
5-6-7-8-9-10
*2 HSPU in between round
Workout: 3 Rounds AMRAP 4
4 Min ON/2 Min OFF
9 Deadlift (155/105)
12 Burpee Box Overs (24/20)
9 Hang Power Cleans (same weight as Deadlift)
Saturday, February 3, 2018
Workout: 5 Rounds:
45 seconds ON/15 seconds Rest/Transition
1:00 Airdyne for Calories
1:00 Battle Ropes
1:00 10 Meter Shuttle Runs – (Down 10m & back 10m = 1)
1:00 Barbell Curls (45,35)
1:00 ABMAT Sit-ups
1:00 Rest
Friday, February 2, 2018
Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups
Thursday, February 1, 2018
Strength: Superset
Bench Press
Pendlay Row
Workout: 3 Rounds of
As Many Rounds and Reps as possible in 4 minutes of:
15 Unbroken Overhead Squats (95,65)
10 Hand Release Push-ups
*Rest 2 minute in between rounds
Wednesday, January 31, 2018
Strength: Back Squats
20 Reps of Back Squats Unbroken. Add 5
lbs. to last week’s weight.
Workout: 8 Rounds For Time of:
8 Handstand Push Ups (Open Standard)
8 Kettlebell Swings (53,35)
8 Goblet Squats (53,35)
Tuesday, January 30, 2018
Strength: 4 Rounds
6 Deadlift at 60% of 1 Rep Max
5 Broad Jumps
Workout: 3 Rounds For Time of
400 Meter Run
20 Calorie Row
15 Dumbbell Thrusters (50/35)
