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.
