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CrossFit Workout of the day

You choose the day. We choose the work out. 

Monthly Ab Challenge: 200 sit ups with a partner 'resting" partner must hold a hollow

Monday 2/19

A.

For time:

Clean and Jerk- 20 reps at body weight

10 minute cap

B. 16 minute EMOM:

1- 8 front squats 135/95

2- 8 burpees

3- 16 KBS

4- OH plate lunges (45/25)

Tuesday 2/20

A. Deadlift & Bench press superset

10/10. 8/8. 6/6. 4/4. 2/2

B.

For time:

1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1

Thrusters

box jumps

Wednesday 2/21

A. 6.6.6.6 Back squat

E2Min

B. 7 minute EMOM

10 Toes to bar

1 minute rest

7 minute EMOM

10 overhead squats (95/65)

1 minute rest

7 minute EMOM

2 rope climbs

Thursday 2/22

Beginners:

3 high hang power snatch + 3 overhead squats

intermediate:

3 Hang Squat snatch

Ready for more?

3 squat snatch

Every 2 minutes for 5 sets

B. For time:

50 cal row

40 burpees

30 power snatch (DB of choice/75/115)

20 pull ups

10 dips or BMU

Friday 2/23

A.

Complex E2MOM for 6 rounds

3 deadlift+2 hang squat cleans+1 front squat

add weight each set

B.Angie

For Time:

100 pull ups

100 push ups

100 sit ups

100 squats

Saturday 2/24

PLEASE do your best to be on time, so that I can put you in appropriate teams!

Thank you!!!

in teams of 3 for time and TOTAL TEAM WB+Push up

Partner A. Sled pull body weight 100 m

Partner B. AMRAP Wall ball

Partner C. AMRAP Push ups

Each partner Sled pull 5x

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