FRIDAY
Warm-up
Metcon (Time)
4 RDS
3 BAR MU( SUB 3 CHEST TO BAR)
6-OHS
9-DEVIL PRESS 65/95
12 CAL ON THE BIKE/ROW
RX + RING MU
RX+ 95/135
RX+ BIKE
CrossFit WOD, February 21, 2019
THURSDAY
Warm-up
Power Clean (1-1-1-1-1-1)
Metcon (Time)
6 RDS
10 POWER CLEANS
200 MT RUN
20 SIT UPS
10 POWER CLEANS
200 MT RUN
20 SIT UPS
RX 85/115
RX+ 105/155
CrossFit WOD, February 20, 2019
WED
Warm-up
Metcon (Time)
WARM UP
2 RDS
10 CAL ON THE BIKE
10 GOOD MORNINGS WITH EMPTY BAR
10 FRONT SQUATS WITH EMPTY BAR
2 RDS
10 CAL ON THE BIKE
10 GOOD MORNINGS WITH EMPTY BAR
10 FRONT SQUATS WITH EMPTY BAR
5 RDS
21 WALL BALLS
100 MT PLATE OH CARRY 25/45
9-D/L 155/225
CrossFit WOD, February 19, 2019
MURPH PREP
Warm-up
Metcon (Time)
800 MT RUN
1-2-3-4-5-6-7-8-9-10
BURPEE PULL UP
20 AIR SQUATS AFTER EVERY ROUND
1 MILE
1-2-3-4-5-6-7-8-9-10
BURPEE PULL UP
20 AIR SQUATS AFTER EVERY ROUND
1 MILE
CrossFit WOD, February 18, 2019
MONDAY
Warm-up
Metcon (AMRAP – Rounds and Reps)
25 MIN AMRAP
12-FRONT RACK LUNGES 65/95
12-PUSH PRESS
24-DUBS
SUICIDE RUN
12-FRONT RACK LUNGES 65/95
12-PUSH PRESS
24-DUBS
SUICIDE RUN
CrossFit WOD, February 16, 2019
SATURDAY
Warm-up
Metcon (Time)
4 RDS
16 HANG POWER CLEANS85/115
200 MT RUN
12 BURPEES OVER THE BAR
400 MT RUN
16 HANG POWER CLEANS85/115
200 MT RUN
12 BURPEES OVER THE BAR
400 MT RUN