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Feb. 13-Feb. 19

Monday

A. High Hang Snatch+Hang Snatch+Snatch+OHSx3

B. EMOM 15-Snatch-increase every 5 minutes AND look to be 5 to 10 pounds heavier for each series


8 sets-1 every 2 minutes

10/7 cal Bike (12/9 row)

8 Pull ups

2 Power Snatch@heavy


Tuesday

A. Back Squatx3x8-start at 65%, end at 90%

B. Front Foot elevated Split Squatx10/legx4


10 Rounds

3 Wall Walks

3 Ring Muscle Ups (sub in ANY high skill PUSH)

10 Wall Ball

50 FT HSWALK/ Bear Crawl

Rest 30 seconds after each round


Wednesday

A. Strict Pressx2x14@80%

B. Z Pressx8x4

C. Skull Crushersx12x4


2 rounds

100 DU/200 SU

15 T2B

Rest 4 minx3 sets


Thursday

MAKE UP DAY


Friday

A. Clean Pull+Floating Clean Pull+High Hang Clean+Push Jerk+Jerkx3

B. Hang Clean+Jerk+Clean+Jerk-hit a heavy complex

C. Front Squatx2x2@85% x1x5@90%


CrossFit Open workout 1???

OR

Rob chooses


Saturday

35 min AMRAP

Run 800M

30 Box Jumps

30 Wall Ball

20 DB Power Cleans

100 FT FR DB Lunge


Sunday

A. Deadliftx4x6-70-88%


40 min EMOM

1-15/12 cal row

2-7-10 T2B

3-10/8 cal Bike

4-10 Pistols or single leg squat scale

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