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February 11th 2019

A.  Front Squat 3×3 A2.  Double Under Practice B.  CrossFit Open WOD 11.5 AMRAP 20 5 Power Clean 145/100# 10 Toes to bar 15 Wall Ball 20/14#  

February 11 – 17, 2019

MONDAY A) Power Snatch: Build to Heavy Double Then 5×1 on 0:30, use 85-90% of heavy double B) AMRAP 15: 20 Alt Dumbbell Snatch, 50#/35# 20 Box Jumps, 24″/20″ 20 RKBS, 70/53# 20 Toes-to-Bar C) 3 sets 15 GHD Sit Ups 15 Ring Push Ups TUESDAY A) 3 sets @...

February 10th 2019

A.  Hang Power Snatch 3×3 B.  AMRAP 13 50 Double Under 12 Kettlebell Swing 10 Burpee C.  Core Cash out: Tabata Hollow Hold 100 Banded Tricep Extensions (black/red)    

February 9th 2019

A.  Overhead Squat 3×5 B.  2 Rounds for time with a partner 1 Mile Run (200m relay style) 50 Wall Ball 20/14# 40 Push-up 30 Deadlift 165/113# 20 Toes to bar

February 8th 2019

A.  Deadlift 5×3 B.  4 Rounds for time 200m run 12 HSPU 10 Back Squat 135/93#