WODs for the week of 2/17

MONDAY 2/17

CROSSFIT

Every 2 mins for 10 mins: 1 Squat Clean + 2 Front Squat

PART A)
In 5 mins do:
Row, 700 m
then in the remaining time, AMRAP of:
7 Squat Cleans, 95/65 lbs
25 Double Unders
Rest 5:00 before Part B
PART B)
In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
5 Squat Cleans, 115/85 lbs
25 Double Unders
Rest 5:00 before Part C
PART C)
In 5 mins do:
Row, 300 m
then in the remaining time, AMRAP of:
3 Squat Cleans, 135/95 lbs
25 Double Unders

METCON MANIA

Tabata Air Squat
Tabata Push-up
Tabata Burpee
Tabata Trx Row
Tabata AbMat Sit-up

CRAFT WEIGTLIFTING

Hang Snatch (Knee) – 70%x4X2
Snatch Pull – 85%x3x3
Overhead Squat – 70%x4X2 Snatch Push Press – 70%x3X5

TUESDAY 2/18

CROSSFIT

WEDNLER 3’s
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1xME at 90% 1RM
Rest as needed between sets.

4 rounds for time of:
12 Knees-to-elbows
18 Up Downs

METCON MANIA

For 5 cycles:
AMRAP in 3 mins of:
10/8 Assault Bike Calories
10 Dumbbell Z Press
20 Dumbbell Russian Twists
15 Dumbbell Front Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

CRAFT WEIGHTLIFTING

Clean 5×2 at 70% 1RM
Jerk 5×2 at 70% 1RM
Front Squat 3×3 at 70% 1RM
Box Jump, pick height : 3×3

WEDNESDAY 2/19

CROSSFIT

Every 2 mins for 10 mins: Cluster
Complete as many rounds as possible in 20 mins of:
60 Row Calories
50 Pull-ups
40 Clusters, 95/65 lbs
* Cluster = Clean + Thruster

METCON MANIA

4 rounds for time of:
Row, 500/450 m
20 Single Leg Glute Bridges
15 Weighted AbMat Sit-ups
10 Burpee Over Dumbbells

CRAFT WEIGHTLIFTING

Power Snatch 5×2 at 70% 1RM
2 Power Clean + 1 Push Jerk 5×1 at 70% 1RM
Push Press 3×5 at 70% 1RM

THURSDAY 2/20

WODS WILL BE HELD ON BASKETBALL COURTS 2/20 & 2/21 AND THERE WILL BE NO METCON MANIA CLASS DUE TO CONSTRUCTION ON THE FLOOR

CROSSFIT

PARTNER WOD
Complete as many rounds as possible in 20 mins of:
5 Burpee Box Jumps, 24/20 in
10 AbMat Sit-ups
15 Air Squats
* Alternate rounds with you partner.

CRAFT WEIGHTLIFTING

Snatch 1×1 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×1 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×1 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×1 at 80% 1RM

Clean & Jerk 1×1 at 70% 1RM
Clean & Jerk 1×1 at 75% 1RM
Clean & Jerk 1×1 at 80% 1RM
Clean & Jerk 1×1 at 70% 1RM
Clean & Jerk 1×1 at 75% 1RM
Clean & Jerk 1×1 at 80% 1RM
Clean & Jerk 1×1 at 70% 1RM
Clean & Jerk 1×1 at 75% 1RM
Clean & Jerk 1×1 at 80% 1RM

Back Squat 3×3 at 70% 1RM

Box Jump, pick height : 3×3

FRIDAY 2/21

CROSSFIT

DEATH BY DOUBLE UNDERS
With a continuously running clock perform: 10 Double Unders in the first 1 min
20 Double Unders in the second 1 min
30 Double Unders in the third 1 min

Continuing this for as long as you are able.
* 10:00MIN TIME CAP
SCALE TO 15 SINGLE UNDERS TO START & INCREASE BY 15 EACH MINUTE

SATURDAY 2/22

CROSSFIT

For time:
75/55 Assault Bike Calories
Walking Lunge, 150 ft
75 AbMat Sit-ups
Walking Lunge, 150 ft
75/55 Assault Bike Calories

SUNDAY 2/23

BARBELL CLUB

Pause Clean 3-3-3-3-3
* Use the heaviest weight you can for each set. Bulgarian Split Squat 3×10
* Use the same weight for each set.
Waiters Walk 50 ft
* This is an all out effort for time.

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