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Monday, February 17th

CROSSFIT


***DELOAD WEEK***


STRENGTH:

Pausing Push Jerk

For Quality:

3 Sets of 3

Pause for 2s in catch.

Push Jerk

2-2-2-2

At 60-70% of your 1RM


WOD:

AMRAP in 12:00

21 Kettlebell Swings 55/35

14 Kettlebell Reverse Lunges 55/35

7 Push Jerks 135/95

SWEATFEST


Monday, February 17th

AMRAP in 20:00

100 Double Unders/Single Unders

50 Wallballs

40 Calorie Row

30 Alternating Dumbbell Power Snatches

20 Toes to Bar/ 30 Sit Ups

10 Pull Ups/Bands/Ring Row

CROSSFIT FOR SPORT


STRENGTH:

Hang Power Cleans

2-2-2-2-2

*Build to a moderate double with a :02 pause in the catch


WOD:

For Time:

500m Row

Then, 4 Rounds of:

6 Pang Power Cleans

8 Bar Facing Burpees

10 Toes-To-Bar/Knee Raises/15 Sit Ups


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