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CrossFit Programming – Week of February 24th, 2020

CrossFit Programming – Week of Feb 24, 2020     Monday Snatch 15 minutes Build to Heavy Snatch + Hang Snatch “Escape From Tarkov” For Time 21-15-9 Squat Snatch 95/65 GHD Situps Tuesday “Shrink Wrapped” For Total Reps/Cals At 0:00 & 14:00 6 min AMRAP 1k/800m Row      In remaining time AMRAP Ring Pushups 

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CrossFit-190826

Testing Group 4 Flexibility (10min) + Neuro & Core (15min) + Kettlebell (15min) *Pair up to help count and judge —Already Tested? Use W1D4 part 1 for Flex. And W1D5 part 1 for Neuro/Core

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CrossFit-190816

Strength/Cardio E2MOM x 8 30 DUs 1 SqSn + 2 HSqSn *Score = weight *Must hang onto bar thru all 3 reps for weight to count *Retest from 5/10/19 Optional BuyOut “Evil Bear”

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CrossFit-190713

Stay snatchy my friends! Strength/MetCon For Time 120 PSn (95/65) *EMOM = 5 synchro ASQ *14min Cap Optional BuyOut “The Finisher”

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CrossFit-190626

Word of the day is HIGH intensity! Strength/MetCon For Time 50 SA Alt DB Snatch (50/35) 30 Burpee Sn = 3min, B = 2min Optional BuyOut “ScapJacked v1”

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CrossFit-190612

Strength/MetCon 5 RFT 5 PSn (155/110) 5 OHS (155/110) 7ea Deadbug 1min Rest PSn = 30sec, OHS = 30sec, DB = 1min Optional BuyOut “Single Leg”

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CrossFit-190604

Single leg and single arm work is going to help you everyday life things!   MetCon/Cardio 3 RFT 20/14 AAB (Cals) 10ea KBSn (24/16) 10ea GobRev Lunge (24/16) AAB = 2min, Sn = 1:30, L = 1:30 *Pick weight to move in big sets Optional BuyOut “ScapJacked v1”

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CrossFit-190528

Stay snatchy and jerky (not in mean way) my friends 🙂   Strength EMOMx8 1 SqSn *Score = Weight Transition EMOMx8 1 SqCl&J *Score = Weight Optional BuyOut “10min ‘JT’”

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CrossFit-190427

Oh the gainz you will have! MetCon 3 RFT 30 Total Alt DB Snatch (50/35) 30 SA OH Rev Lunge (50/35) ME Ring Support Hold *16min Cap *P1 = Ring Support Hold *P2 = Working thru DB stuff Optional BuyOut “Body Armor v1”

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