Monday 2/29/16

6:00am, 6:00pm

strength:

deloading front squat:

3 reps at 70% 1rm for 3:00

4 reps at 60% 1rm for 3:00

5 reps at 50% 1rm for 1:00

amrap at 50% 1rm for 1:00

WOD:

12 right arm kettlebell/dumbbell snatch

12 pistols

12 left arm snatch

12 candlesticks

12:00 AMRAP

 

 

Friday 2/26/16

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6:00am, 7:00am, 5:30pm, 7:45pm team training

strength:

squat snatch 1-1-1-1

WOD:

“CrossFit Open 16.1″

20:00 AMRAP of

25 ft overhead lunges (95/65)

8 over the bar burpees

25ft overhead lunges

8 chest to bar pull-ups

 

 

 

Sunday 2/21/16

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8:30am, 4:00pm team training

Strength:

shoulder press 1-1-1

push press 1-1-1

push jerk 1-1-1

split jerk 2-2-2

WOD:

“CrossFit Open 15.4″

3 handstand push-ups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 HSPU

3 cleans

12 HSPU

6 cleans

15 HSPU

6 cleans

18 HSPU

6 cleans

21 HSPU

9 cleans

continue this pattern for an 8:00 AMRAP

Friday 2/19/16

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6:00am, 7:00am, 5:30pm, 7:45pm team training

strength:

squat snatch 3-3-3-3

WOD:

“Keep it on the LoLo”

4 chest to bar pullups

*1 candlestick

*1 broad jump

14:00 AMRAP

*increase candlesticks and broad jumps by 1 each round