Programming Overview: Feb. 8-13

We are in full swing for the CrossFit Open. Our programming is shifting to get everyone ready for those 5 weeks of workouts starting on Feb. 25th! Haven’t signed up yet? Do so below. Not really sure? Well there’s a scaled division so now there is no excuse!

Also, check out who made Athlete Of The Month for February by clicking >HERE<.

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Monday 2/8

A) E2MOM x 16 min (8 sets)

– 1 push jerk + 2 split jerk

*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.

 

B) 10 min AMRAP @ open pace

– 12 KB swings (heavy)

– 9 push press (95/65)

– 6 tall box jumps – SD (30/24, 24/20”)

 

C) 3 rounds not for time:

– 10 supine hamstring medball curls @ 20X1

– 15-20 reverse snow angels

 

Tuesday 2/9

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Front Squat x 1 rep @ 90%

 

B) For time:

– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)

– 100 double unders (sub 3x singles)

– 12 hang squat cleans

– 75 double unders

– 9 hang squat cleans

– 50 double unders

– 6 hang squat cleans

– 25 double unders

 

Wednesday 2/10

A) For times (against a running clock):

– Row 500/400 Meters

– 10 Power snatches (135/95, 115/75, 95/65, 75/45)

– 20 Toes to bar

When the clock reaches 8:00, complete the following…

– Row 500/400 Meters

– 15 CTB pull-ups

– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)

When the clock reaches 16:00, complete the following…

– Row 500/400 Meters

– 20 Box jump overs (24/20”)

– 20 Ring dips

When the clock reaches 24:00, complete the following…

– Row 500/400 Meters

– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)

– 20 Burpees over the barbell

 

B) 3 rounds not for time:

– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/11

A) Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.

 

B) Every 5 min x 20-25 min (4-5 sets)

3 min AMRAP:

– 400 m run quickly

– Max reps of No Squat Man Makers in remaining time (35-55/15-30)

R2M

 

No Squat Man maker = row R + push-up + row L + power clean + push press

 

Friday 2/12

A) EMOM x 15min

1: power clean + push jerk cluster 1.1.1.1

2: weighted or banded supinated weighted pull

3: 20-40 DUs or 45 se

 

B) 3 rounds not for time:

– Zercher carry down and back AHAP

– AMRAP perfect push-ups @ 1111

– Earthquake bar hold x 30-60 sec

 

Saturday 2/13

Special V-day partners WOD