Tuesday 022817
•••
With a running clock:
For time:
21-15-9
T2B
Overhead Squats 115/75
On minute 15, begin:
EMOMx10:
6 Power Cleans 135/95 + 6 HSPU
Tuesday 022817
•••
With a running clock:
For time:
21-15-9
T2B
Overhead Squats 115/75
On minute 15, begin:
EMOMx10:
6 Power Cleans 135/95 + 6 HSPU
Monday 022717
•••
Back squat 3×10, AHAP
•••
5 RFT
5 Bear complex
3 bar muscle ups
Friday022417
•••
“DT”
5 RFT
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Shoulder to Overhead 155/105
•••
CrossFit Open Competitors (6:30pm only)
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Thursday022317
•••
4 rft
21 OHS 95/65
12 Bar Facing Burpees
Wednesday022217
•••
21-15-9:
DB Thrusters 50/35
C2B Pull-ups
Tuesday022117
•••
AMRAP 20
5 cleans
10 push-ups
15 Air Squats
We are taking a scheduled deload week from strength work this week.
•••
Monday022017
•••
AMRAP 14
25 Wall Balls 20/14
20 Alternating Dumbbell Snatch 50/35
15 C2B Pullups
Friday021717
•••
For time:
40 Clean & Jerks* 135/95
*EMOM: Complete 5 T2B – starting with the T2B
Thursday021617
•••
EMOM X 10
1-3: 3 Snatches every minute
4-6: 2 Snatches every minute
7-10: 1 Snatch every minute
•••
10-1
Deadlift
Hspu
Wednesday021517
•••
Deadlift heavy single
•••
3 RFT
50 Double Unders
20 thrusters 75/55
15 Pull-ups