Warm up 

~Coaches choice – 10-12 minutes

Gymnastics Strength:

• 5 rounds for quality of: 
  • Machine Calories, 2:30 
  • 1 Strict Ring Muscle-up 
  • 3 Kipping Ring Muscle-ups 
  • 5 Strict Ring Dips
• Or
• 5 rounds for quality of: 
  • Machine Calories, 2:30 
  • 4 Pull-ups 
  • 3 Toes-to-bars 
  • 2 Chest-to-bar Pull-ups 
  • 1 Bar Muscle-up

METCON

• For time: 3 rounds of: 
  • 40/27 Row Calories 
  • Rest 1:30 
• — then —  3 rounds of: 
  • 30/21 Row Calories 
  • Rest 1:30 
• — then —  3 rounds of: 
  • 18/15 Row Calories 
  • Rest 1:30Row Conditioning

Warm Up

• ~Coaches choice 10-12 minutes

Strength: Back Squat 

• 9-7-5-3-1-1-1-1-1-1-1
•  Use the heaviest weight you can for each set. Rest as needed between sets.
• Complete on a running clock: 
  • On the 0:00- 1×9 
  • On the 2:00- 1×7 
  • On the 4:00- 1×5 
  • On the 6:00- 1×3 
  • On the 8:00- 1×1 
  • On the 9:00- 1×1 
  • On the 10:00- 1×1 
  • On the 11:00- 1×1 
  • On the 12:00- 1×1 
  • On the 13:00- 1×1 
  • On the 14:00- 1×1

METCON

As many reps as possible in 9 mins of: 

• 30 Double Unders 
• 1 Hang Squat Clean, 135/95 lbs 
• 30 Double Unders 
• 2 Hang Squat Cleans, 135/95 lbs 
• 30 Double Unders 
• 3 Hang Squat Cleans, 135/95 lbs 

… Continue adding 1 Hang Squat Clean rep each round until time expires.

Saturday, February 22

Warm Up ~Coaches choice- 10-12 minutes

METCON

“Perfect Bar”

• Teams of 3 for time:
  • 120 DL (155/105)
  • 600 m Run
  • 90 Hang Power Cleans (155/105)
  • 600 m Run
  • 60 Push Jerks (155/105)
  • 600 m Run
• Then….
  • 300/200 CAL Assault Bike OR 5000/4000 meter Row
• Then…
  • 60 Push Jerks (135/95)
  • 600 m Run
  • 90 Hang Power Cleans (135/95)
  • 600 m Run
  • 120 DL (135/95)600 m Run

Warm Up

~Coaches choice- 10-12 minutes

Work on hip mobility ~20 minutes

METCON

“Water Weight”

3 Rounds for time of:

• 25 Overhead Squat (75/55)
• 15 Chest 2 Bar
• 25/18 Cal Row
• 15 Burpee Box Jump Over (24/20)

Thursday, February 20

Warm Up ~Coaches choice 10-12 minutes

ACCESSORY WORK (10 minutes)

3 Rounds for Quality of:

• 10 Jerk Grip Overhead Walking Lunges, pick load
• 10 Bent over Rows, pick load

Strength WOD (15 minutes)

Back Squat Waves

• (6-4-2)(6-4-2)(6-4-2)
• Wave= (6-4-2)
• REST 3 minutes between each wave

Load should be lighter to heavier, start wave 1 with your second wave weights from last week.

Only rest as you are switching weights during the wave reps.

** Record in BTWB so you can use these numbers for next week

0545 training session only!!!!

Warm Up

~Coaches choice- 10-12 minutes

METCON

“12 Days of CrossFit” (Complete like 12 days of Christmas J )

For Time:

• 1 Squat Snatch (135/95)
• 2 Hang Power Snatches (135/95)
• 3 Deadlifts (135/95)
• 4 Burpees
• 5 T2B
• 6 BJO (24/20)
• 7 HSPU
• 8 Goblet Reverse Lunges (53/35)
• 9 KBS (53/35)
• 10 GHD 
• 11 WB (20/14)
• 12 cal Assault Bike OR 16 cal Row

REST and enjoy your holiday!!!