2/20-2/26
Monday
Overhead Squat
5 x 3 reps
Increase weight on each round if possible
WOD
10 minute AMRAP
21 Double-unders
7 Toes To Bar
Tuesday
WOD
‘Baseline’
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Rest 5 minutes
7 minutes to establish a 1RM Hang Squat Clean
Wednesday
Strength
10 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
WOD
10 minute AMRAP
5 Handstand Push-ups
10 Burpees
15 Wall Balls (20/14)
Thursday
Five Rounds For Time:
10 DB Hang Cleans (choose weight, but make it challenging)
15 Box Jumps (24/20)
10 Toes To Bar
Friday
CrossFit Games Open WOD 22.1
15 minute AMRAP
3 Wall Walks
12 Alternating DB Snatch (50/35), scaled and 55yr+ (35/20)
15 Box Jump Overs (24/20)
Saturday
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
CrossFit Games Open WOD 22.1 after the 8:30a class
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