WOD

FRIDAY

February 15, 2019

FRIDAY
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

THURSDAY

February 14, 2019

THURSDAY
Metcon
Metcon (No Measure)
Every 2 min. for 40 min.

1) 12/9 Cal Row + 10 TTB
2) 10 Box Jump Overs + 10 RKBS + 10 KB Lunges

WEDNESDAY

February 13, 2019

WEDNESDAY
Metcon
Metcon (Time)
For Time:

100-80-60-40-20
Double Unders
10-8-6-4-2
Deadlift (315/225)
50-40-30-20-10
Wall Balls (20/14)

TUESDAY

February 12, 2019

TUESDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

2 Pull Ups
2 Push Ups
2 Air Squats
4 Pull Ups
4 Push Ups
4 Air Squats
Etc.

MONDAY

February 11, 2019

MONDAY
Metcon
Metcon (No Measure)
12 min. EMOM

1) 18/15 Cal Row
2) 15/10 Cal AB
3) 10 Burpees

Metcon
Metcon (Weight)
a) 12 min. to Build to Heavy Power Clean

b) 10-8-6-4-2
UB TnG Power Cleans
**10 HSPU btwn. each round

SATURDAY

February 9, 2019

SATURDAY
Metcon
Metcon (Time)
For Time:

In teams of 2:

40-30-20-10-20-30-40

Power Clean (115/75)
Wall Ball (20/14)
Push Jerk (115/75)

FRIDAY

February 8, 2019

FRIDAY
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

THURSDAY

February 7, 2019

THURSDAY
Metcon
Metcon (No Measure)
Conditioning:

EMOM 16
1.a)10 Bench Press
b) 10/10 Renegade Rows
c) :40 OH BB Hold
d) :30 Dbl KB Wall Sit

2) Every 3 min. for 15 min.
21/15 Cal Row
15 Box Jumps (24/20)
9 CTB *

WEDNESDAY

February 6, 2019

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
Conditioning:

a) 4 Rnds.
15/10 Cal AB
12 DB Step Overs
Rest 90 seconds

b) 15 min. AMRAP
In teams of 2:
10 DB Cleans
50’ Walking Lunge
10 DB Hang Snatch
*** Alt. Movements with partner

TUESDAY

February 5, 2019

TUESDAY
Metcon
Metcon (Time)
4 RFT:

800m Run
25 Burpees
500m Row
15 HSPU

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