February 28, 2019

WOD:

Emom for 20 min (5rds) 

1-6 bench press

2-Max cal row 

3-Max BSU 

4- rest 

(bench press can increase weight every round or not) 

ACCESSORY:

20 dB row (10/10)

12 trícep ext

3 rds

February 27, 2019

SWOD:

12 min to establish a 3RM Snatch 

( should be Touch and Go) 

WOD:

40/28 cal bike 

30 T2B 

20 wall balls 20/14#

10 deadlift 225/155

5 ring MU 

10 deadlift 

20 wall balls 

30 T2B

40/28 cal bike

February 26, 2019

SWOD:

Back squats 

3@70,80,2@90

WOD:

3 Hang power clean 135/95

6 push ups 

9 air squats 

2 rds 

1 min break 

3 hang power clean 145/100

6 push ups 

9 air squats 

2 rds 

1 min break 

3 155/105

6

2 rds 

1 min break 

3 165/110

6

9

2 rds 

1 min break 

3 175/115 

6

9

2 rds 

ACCESSORY:

20 hollow rock...

February 25, 2019

SWOD:

Split jerk 

Work to find a heavy triplet 

(challenging weight) 

WOD: 

18 min amrap 

6 stoh 135/95 

7 burpee pull ups 

10 kB swings 70/55

200 run 

ACCESSORY:

12 shoulder lateral raises 

20 sit ups 

3 rds

February 22, 2019

CROSSFIT OPEN WORKOUT 19.1

15 Min AMRAP

  • 19 Wall Balls

  • 19 Cal Row

Men. 10 ft target, 9kg ball/20lb.

Women. 9ft target, 6kg ball/14lb.

February 21, 2019

SWOD:
front squats 

5-5-3-3-1-1 

Work to a challenging but not max single 

WOD:

Emom for 15 min ( 4 rds) 

1- Max cal bike 

2- Max cal row 

3- Max cal ski 

4- rest 

February 20, 2019

WOD 1:

Emom for 10 min ( rds) 

1- 10 burpees 

2- 3 squat snatches 

Start around 60% increase if u can 

WOD 2:

15 min amrap 

9 ch2b pull ups 

6 cleans 135/95

3 deadlifts 

Increase the weight after every round 

155/105-175/115-195/125- 215/135

February 19, 2019

SWOD:

Back squats 

5@65,75,80

Then one attempt Max reps at 85%

WOD: 

Emom for 18 min ( 6 rds) 

1-15/12 cal row 

2- 15 kB swings 70/55# 

3- 15 wall balls 20/14#

February 18, 2019

SWOD:

5x 3 push presses + 5 strict pull ups 

Starting around 60-65% can go up on weight 

WOD: 

For time 

25 HSPU

50 T2B 

800 run 

75 push presses 75/55#

150 double unders

February 15, 2019

SWOD:

Front squats 5x3 

Go for a heavy triplet 

WOD:

3 min amrap 

6 Air Squats 

6 front rack lunges 95/65 

(1 min break)

3 min amrap 

6 box jump 24/20

6 front squats 

1 min break 

(2 rounds)

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