CROSSFIT

CrossFit.com 200203

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating

OR

Complete as many rounds as possible in 10 minutes of:

3 Wall Walks

6 Plyo Push Ups

20 Cal Row

30 Lunges

TODAY’S SCHEDULE

OLYMPIC WEIGHTLIFTING

Week 2/5

A. Clean Pull + Clean Below Knee (2sec pause at knee) + Clean (2sec Pause at knee) – 4 Sets at 65-70%

B. Snatch Pull from Bench – 4 x 3 @ 80%

C. COMPLEX – 3 ROUNDS

RDL – 10 Reps

Banded Trunk Rotations – 10 each side

Barbell Back Jumps – 5 Reps

• Rest :60 between movements

FOUNDATIONS

Part 1

Weighted Pull Ups: 3 – 3 – 3RM

OR

12min to work on the Pull Up Program

Part 2

8:00 AMRAP

20 Burpee Box Ups

20 Wall Balls (14# to 10′ / 8# to 9′)

20 V-Ups

CROSSFIT

FOR TIME

25 Cleans (105/155)

25 Toes-to-Bar

50 Box Jumps or Step Ups (20/24)

50 Russian KB Swing (53/70)

*RX+ = 125/185 Bar and American Swings

CROSSFIT

Part 1

A1. Bench Press: 2RM

A2. Double DB Bent Over Row: 3 x 12

Part 2

Tabata: Ring Dips or Push Ups

Rest 1:00

Tabata: Strict Pull Ups

Rest 1:00

Tabata: Cardio Cals

CROSSFIT

Part 1

Back Squat: 2RM

*This is usually about 90-95% of 1RM

**Save a rep in the tank this week. No fails!

Part 2

15 – 12 – 9 – 6 – 3

Unbroken Hang Snatch (65/95)

*After each set: 35 Double Unders or 1:00 of Double Under Practice

**If you drop the bar during a set of snatches, you must restart your set.

***RX+ = 75/115

TODAY’S SCHEDULE

10am – 12pm: OPEN GYM

12:30pm – 1:30pm: YOGA