WODS 2/24

MONDAY 2/24

CROSSFIT

Overhead Squat With 3 Sec Pause 3-3-3-3-3
Complete as many rounds as possible in 12 mins of:
6 Power Snatches, 95/65 lbs
9 Overhead Squats, 95/65 lbs
12 Box Jumps, 24/20 in

METCON MANIA

Complete as many rounds as possible in 25 mins of:
Run, 300 m
50 Double Unders
25 Dumbbell Thrusters
15 AbMat Sit-ups
25 Dumbbell Thrusters
50 Double Unders

CRAFT WEIGHTLIFTING

Hang Snatch (knee) – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1
Floating Snatch Pull (%of snatch) – 90%x3x3
Overhead Squat (weight by feel – no grinds. try to beat week 3 weights) – 5×2

TUESDAYDAY 2/25

CROSSFIT

WENDLER 5-3-1
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1xME at 95% 1RM
* Rest as needed between sets.

20-30-40 reps, for time of:
Russian Twist, 35/25 lbs
Double Under

METCON MANIA

Every 1 min for 20 mins, alternating between:
20 Sumo Squats
16 Single Arm Kettlebell Rows
Kettlebell Toe Tap, 45 secs
20 Kettlebell Deadlifts

CRAFT WEIGHTLIFTING

Jerk – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1
Drop to Split (weight by feel – try to beat week 3 weights) – 4×3
Back Squat – 65%x8, 70%x6, 75%x4
Back Squat Jump (% of BS) – 20%x3x3

WEDNESDAY 2/26

CROSSFIT

Every 1 min for 10 mins: Hang Squat Snatch

A) Complete as many rounds as possible in 4 mins of:
27/21 Row Calories
27 Burpees
27 Chest-to-bar Pull-ups
Rest 4:00 before Part B
B) Complete as many rounds as possible in 4 mins of:
21/15 Row Calories
21 Burpees
21 Toes-to-bars
Rest 4:00 before Part C
C) Complete as many rounds as possible in 4 mins of:
15/9 Row Calories
15 Burpees
15 Pull-ups

METCON MANIA

12-9-6 reps, for time of:
Dumbbell Deadlift, 50/35 lbs
Dumbbell Hang Power Clean, 50/35 lbs
Dumbbell Push Jerk, 50/35 lbs

CRAFT WEIGHTLIFTING

Snatch High-Pull + Power Snatch (% of PS) – 75% x 1+1 x 5
Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 5
Push Press (weight by feel – no grinds. try to beat week 3 weights) – 4×4

THURSDAY 2/27

CROSSFIT

Every 1 min for 10 mins: 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk
Every 4 mins for 20 mins do:
20 AbMat Sit-ups
15 Ball Slams
5 Push Press
* Build in weight on the Push Press. What’s the heaviest set of 5 can you reach?

METCON MANIA

Complete as many rounds as possible in 20 mins of:
10 Dumbbell men Maker 20 Goblet Lateral Lunges
30 Russian Twists
40 Air Squats
Assault Bike Cals. Sprint, 45 secs

CRAFT WEIGHTLIFTING

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 85%x1, 85%x1, 85%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1
Parallel Front Squat + Front Squat – 70% x 2+1 x 4
Box Jump – 3×5

FRIDAY 2/28

FRIDAY NIGHT LIGHTS TONIGHT! NO 5:15 OR 6:15PM CLASSES

CROSSFIT

PART A) 30-20-10 reps, for time of:
Row Calorie
Alternating Single Dumbbell Box Step-up, 50/35 lbs
B) 10-20-30 reps, for time of:
Alternating Dumbbell Snatch, 50/35 lbs
Wall Ball, 20/14 lbs, 10/9 ft

FRIDAY NIGHT LIGHTS

POKER NIGHT

*RIG AMRAP
Complete as many rounds as possible in 5 mins of:
20 Air Squats
10 Burpee Pull-ups

*BARBELL AMReps
As many reps as possible in 5 mins of:
4 Hang Squat Cleans, 95/65 lbs
4 Front Rack Lunges, 95/65 lbs
8 Hang Squat Cleans, 95/65 lbs
8 Front Rack Lunges, 95/65 lbs
12 Hang Squat Cleans, 95/65 lbs
12 Front Rack Lunges, 95/65 lbs
…
Continue adding 4 reps each round to each movement until time expires.

*CARDIO AMReps
As many reps as possible in 5 mins of:
Row / Ski Erg / Bike Calorie .

METCON MANIA

"Death By" – Dumbbell Snatches : 1 rep + 1 rep / 1 min
With a continuously running clock perform:
1 Dumbbell Snatch in the first 1 min
2 Dumbbell Snatches in the second 1 min
3 Dumbbell Snatches in the third 1 min
…
Continuing this for as long as you are able.

SATURDAY 2/29

CROSSFIT

Complete as many rounds as possible in 15 mins of:
15 Devil Press, 50/35 lbs
15 Dumbbell Deadlifts, 50/35 lbs
Row, 300 m

SUNDAY 3/1

BARBELL CLUB

TBA