Monday – 02/12/18

Weightlifting

EMOM for 10 Minutes

1 Hang power clean + 1 hang power clean + 1 split jerk

Metcon

EMOM for 8 Minutes

5 Hang power clean 155/105 lb
10 Box Jumps 24/20″

Gymnastics

AMRAP in 10 Minutes

Chest to bar pull-ups

4 Burpees to target 6″ outside your reach

*use new burpee standard

Tuesday – 02/13/18

Gymnastics

Tabata butterfly chest to bar pull-ups

Metcon

AMRAP in 20 Minutes

20 Wall ball shots 20/14 lb 10/9′
20 Sit-ups with medicine ball 20/14 lb
200M run with medicine ball 20/14 lb

Weightlifting

CrossFit open 12.2

AMRAP in 10 Minutes

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Wednesday – 02/14/18

Strength

3RM Deadlift

Metcon

5 Rounds for time

21 Kettlebell swings 32/24 kg
12 Burpees to target 6″ outside your reach

Gymnastics

AMRAP in 10 Minutes

Kipping HSPU

20 Double unders EMOM

Thursday – 02/15/18

Skill

EMOM for 10 minutes

30 seconds of strict HSPU

Metcon

3 Rounds for time

400M Run
30 Squats
20 Overhead walking lunge steps 115/85 lb

or if you want to do some rowing …

12×5 Minutes

500M row

use the first four as warm-up and increase intensity on the last 8

Friday- 02/16/18

Weightlifting

EMOM for 10 Minutes

3 Power Snatch

Gymnastics Metcon

AMRAP 10 Minutes

30 Double unders
10 Push-ups

Weightlifting Metcon

CrossFit Open 11.3

AMRAP in 5 Minutes

1 Squat Clean 165/110 lb
1 Jerk 165/110 lb

Saturday- 02/17/18

Gymnastics

for time

30 Burpee Ring Muscle ups

Metcon

for time
1000M Run
30 Deadlift 205/145 lb
1000M Run
21 Power cleans 205/145 lb
1000M Run
12 Front squats 205/145 lb

Weightlifting

EMOM for as long as possible
1 Hang squat snatch