2/12 - 2/18
Monday:
40
On/20 Off
3
rounds for max reps of each exercise on each round:
Overhead
Squats, 40 seconds
Rest
20 Seconds
Hand
Step Drill (6 inch step), 40 seconds
Rest
20 Seconds
Push
Press, 40 Seconds
Rest
20 Seconds
Box
Jump (24 inch), 40 Seconds
Rest
20 Seconds
AbMat
Sit-ups, 40 seconds
Rest
20 Seconds
Men
will use a 95lb barbell and women will use a 65lb barbell for the
overhead squats and push presses.
Tuesday:
Three
rounds for time of:
10 Dead-lifts (255/185)
50
Double-unders
Wednesday:
"Rahoi"
Complete
as many rounds as possible in 12 minutes of:
12 Box Jumps
(24/20)
6 Thrusters (95/65)
6 Bar-facing burpees
Thursday:
20
minute AMRAP
Row
500 Meters
25
Sit-ups
25
Good Morning (45/35)
Friday:
CrossFit
Open WOD 23.1
23.1 is 14.4
14 minute AMRAP
Row 60 Calories
50 Toes To Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups
Saturday:
4
rounds for time:
Run
400 Meters
50
Push-ups
25
Knees to Elbows* *5 burpee penalty for dropping off the bar.
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