Programming: Week of February 4th - 9th


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Programming: Week of February 4th – 9th

Monday, February 4th, 2019

Strength: Front Rack Lunge
10- 10- 10- 10

WOD: “Track Triplet” – 2012 CrossFit Games
3 Rounds For Time
8 split Snatch
7 Bar Muscle up
400m run

Olympic Lifting for Monday
Snatch : 2-2-2-2-2-2-2
70% x 2 | 75% x2 | 80% 5 sets of 2 reps

Clean Pull : 3-3-3-3

Tuesday, February 5th, 2019

Warm up: 250m row
5 Med Ball Burpee Thruster
(…do a burpee on the med ball then into a cluster)
10 Med Ball Sit Ups
400m Bike (.3 mi)
5 Med Ball Lunge Reach
10 Med Ball Russian Twist

Burgner Warm up

Strength: Hang Power Clean
5-5-5-5-5

WOD: 25 min AMRAP
10 Push Ups
15 Box Jump Overs
20 Med Ball Cleans 25/20
10 Bike or Rower calories

Olympic Lifting for Tuesday
Clean 2-2-2-2-2-2-2

Wendler Cycle Week 1
(Add 5 lbs. to Base Numbers & Re-calculate)
Push Press : 5 @ 65% | 5 @ 75% | 5 @ 85%

Wednesday, February 6th, 2019

Warm up: 2 rounds
2 min Jump Rope
w/ PVC
10 Hollow Ups
10 Superman
10 Side Plank Dip (with the hip) per side
30-sec Fast Jump Rope
10 Straight Arm Plank Balance
10 3-sec Push Ups
10 mountain climbers R+L=1

Strength: Dumbbell Shoulder Press
5-5-5-5-5

Pull Up/Bar Muscle Up Progressions Between Sets

WOD: Tabata 30-sec Work/ 30-sec Rest x 4 Sets
Ring Rows
Dumbbell hang power clean 50/35
Double unders

Endurance for Wednesday
5 Min AMRAP: Double Unders or Single Unders

8 Min AMRAP
5 Pull-ups
5 Dumbbell Burpee Deadlifts, 50/35 lbs
5 Row Calories

8 Min AMRAP
4 Dumbbell Hang Power Cleans, 50/35 lbs
6 Front Squats, 50/35 lbs
8 Dumbbell Lunges, 50/35 lbs

Thursday, February 7th, 2019

Warm up: Roxanne Burpees
~Then: Using a Green or Yellow Band
10 PVC Thrusters
10 High Knees

Strength: Thrusters 2-2-2

WOD: 1 Min At Each Station x 3 Rounds For Reps
-Band resistance run
-Parallette Pass through (No Dip)
1 Minute rest
-Cal row
-Thruster 75/55
1 Minute rest
-Cal bike
-Burpees

Olympic Lifting For Thursday
2 Clean + 1 Jerk 1-1-1-1-1-1

Snatch Pull : 3-3-3-3

Friday, February 8th, 2019

Warm up: Crab Soccer (Banded)

Strength: 12 Min Alternating EMOM
Deadlifts 2 reps
Handstand push up 3-5

WOD: For time
Row, 1000 m
-- then --
3 rounds of:
21 Deadlifts, 185/135 lbs
15 Bar Facing Burpees
9 Push Jerks, 185/135 lbs

Saturday, February 9th, 2019

CrossFit Friends & Family
For time:
Run, 400 m
-- then --
50 Burpees
50 AbMat Sit-ups
50 Dumbbell Lunges, 50/35 lbs
50 Alternating Dumbbell Snatches, 50/35 lbs
-- then --
Run, 400 m

Olympic Lifting for Saturday
Power Snatch 2-2-2-2-2-2-2
70% x 2 | 75% x2 | 80% 5 sets x 2 reps

Wendler Back Squat: Week 1
(add 10 lbs. to Base Numbers & Re-calculate)
5 at 65% | 5 at 75% | 5+ at 85%


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