21.02.15 – 21.02.19

Monday 21.02.15

Barbell Cycling
For quality:
Hang Clean, 5 mins
Push Jerk, 5 mins

*Practice cycling both the hang clean and the push jerk.
**Work up to at least one set of each exercise doing 3-5 reps with more weight than is required for the workout.

DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Super Fitness Robot time:
Men, 9:14 or less.
Women, 8:25 or less.

More Likely time:
Men, 12:50.
Women, 11:48.
(consider scaling if this seems unrealistic)

One way to break up the reps:
11x DL, drop
1x Deadlift, 8x hang clean, drop
1x Deadlift, 1x hang clean, 6 push jerks

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.02.16

CrossFit

Vertigo
10 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time AbMat Sit-ups

*Feel free to mix in GHD or TTB for RX+, but keep in mind you’ll be on the pull-up bar a lot tomorrow!

Weightlifting

Power snatch + snatch
75% (of power snatch) x 1+1 x 5 sets; 2 min rest

Overhead squat
max for day; 80% x 2

Snatch deadlift
103% x 3 x 3

Back squat
83% x 3 x 5

Wednesday 21.02.17

Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Super Fitness Robot rounds:
21 rounds or more for men.
17 rounds or more for women.

More Likely rounds:
16 rounds or more for men.
13 rounds or more for women.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.02.18

CrossFit

Deadlift
Build to a 4 rep max

*Record your best Deadlift 4 rep max lift.

DEADicated
As many reps as possible in 15 mins of:
1 Deadlift, 365/275 lbs
1 Bar Muscle-up
1 Toes-to-bar
2 Deadlifts, 365/275 lbs
2 Bar Muscle-ups
2 Toes-to-bars
3 Deadlifts, 365/275 lbs
3 Bar Muscle-ups
3 Toes-to-bars

*Continue adding 1 rep each round to each movement until time expires.
**If you want to do the "Rx" weight (365/275), you should have hit at least that much weight during the 10min build-up.
***If you don’t have bar-MU, do 1x pull-up and 1x dip or push-up for each bar-MU rep.

Weightlifting

Clean & jerk
60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest

Jerk
max for day; 85% of that x 2 x 2

Front squat
78% x 3 x 5

Friday 21.02.19

Get up and go
For 6 cycles:
AMRAP in 3 mins of:
10 Ground-to-Overheads, 95/65 lbs
Run, 100 m

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

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