CrossFit Programming – Week of Feb 17, 2020

Thank you to everyone who came out to the Snatch Workshop.  It was a blast seeing everyone and we’re excited to see you all for the Clean & Jerk Workshop coming up on the 29th!

Note:  WE ARE RETESTING WODS ALL WEEK LONG.  WHY?  TO SEE HOW MUCH YOU’VE IMPROVED IN YOUR FITNESS!

Monday

“Lunch Money”

12 min AMRAP
Unbroken Sets
5 Strict Pullups
5 Strict HSPUs
5 Pistols   ea/s

When sets cannot be maintained unbroken, drop the reps by
 1 across. 

on 15 minute mark

3 rounds for time
30 Situps
30 Air Squats

Tuesday

“Jumpstart”

For Total Reps/Cals
3:00 Kb Snatch 53/35
1:00 Rest
3:00 Doubleunders
1:00 Rest
3:00 Row

Wednesday

“Scrunchy”

For Time
21-15-9
Toes to Bar
Box Jumps 24/20

9-15-21
Decline Pushup 24/20
Box Step-up 24/20 w/50/35 Db

Core Finisher

For Quality
Tabata L-Sit
2:00 Rest
Tabata Archbody Hold

Thursday

“Paragliding”

For Time
50 Wallballs 20/14
1200m Bike
50 Air Squat
Jumping Pullup
1200m Bike
50 Wallballs
1200m Bike

Friday

Power Clean

15 minutes
Build to a Heavy Single

“Liquid Nitrogen”

5 Rounds For Time
5 Power Cleans 225/155
10 Burpees over Bar

Saturday

“Flea Market”

20 min AMRAP
10-20-30-40-50…etc
Db Snatch 50/35
Pullups
Db Goblet Squats

REMINDER:  ONLY BROWN LEVELS SHOWN