CROSSFIT
Monday 2/22
“GYMNASTICS”
EMOM 16 minutes:
1 – 3 Back Squats
2 – 10 Pistols
3 – 10 Romanian Deadlifts
4 – Rest
“CONDITIONING”
For time:
10-9-8-7-6-5-4-3-2-1 Thrusters (115/75)
20-20-20-15-15-15-10-10-10-5 Bike Calories
“Gold” – 115/75 lbs.
“Silver” – 95/65 lbs.
“Bronze” – 65/45 lbs.
Tuesday 2/23
“GYMNASTICS”
3 Rounds for Quality
20ft Handstand Walk / :40 Handstand Hold
Max Strict Pullups
12 Banded Straight Arm Pulldown
“STRENGTH”
10 min to find a…
2-Rep Power Clean + 1 Push Jerk
“CONDITIONING”
10 Rounds for Time:
3 Clean and Jerks
3 Bar Facing Burpees
“Gold” – 135/85 lbs.
“Silver” – 95/65 lbs.
“Bronze” – 65/45 lbs.
Wednesday 2/24
“GYMNASTICS”
For Time: (Cap: 7:00)
Gold – 100 T2B
Silver – 70 T2B
Bronze – 50 Hanging Knee Raises
“CONDITIONING”
TEAMS OF 2 – Trade as Needed.
For Time:
30-25-20-15-10 Front Squat
100-100-100-100-100 Double Unders
20-40-60-80-100 Calorie Row
“Gold” – 155/105 lbs.
“Silver” – 115/75 lbs.
“Bronze” – 75/55 lbs.
Thursday 2/25
“STRENGTH”
EMOM 10 minutes:
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead Squat
“CONDITIONING”
OPEN 12.2 – THE SNATCH LADDER
MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 lbs Snatch, 30 reps
135 lbs Snatch, 30 reps
165 lbs Snatch, 30 reps
210 lbs Snatch, as many reps as possible
WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 lbs Snatch, 30 reps
75 lbs Snatch, 30 reps
100 lbs Snatch, 30 reps
120 lbs Snatch, as many reps as possible
Silver Men – 65/115/145/185
Silver Women – 35/55/75/85
Bronze Men- 45/65/95/115
Bronze Women- 15/35/55/65
Friday 2/26
“PRIMER”
3 Sets for Quality
Max UB Strict HSPU
120ft SA OH KB Carry/Side
“CONDITIONING”
3 Rounds for Time:
5 Bar Muscle Ups
7 Push Jerks
9 Hang Power Clean
50 Double Unders
“Gold” – 155/105 lbs.
“Silver” – 115/75 lbs.
“Bronze” – 75/55 lbs.
Saturday 2/27
7:30 am
For Time:
1000m Run
+
5 Rounds
15 Push-ups
20 Med Ball Cleans
21 Burpees
+
1000m run
9:30 am
Teams of 2.
Trade After Each Round.
AMRAP 10 minutes:
P1 – Max Cal Bike
P2 – 5 Burpee Pull-ups + 15 Plate G2OH
AMRAP 10 minutes:
P1 – Max Cal Bike
P2 – 20 OH Plate Lunge + 10 T2B/HKR
BOOTCAMP
Monday 2/22
“CONDITIONING”
6 Sets:
AMRAP 4 minutes:
S1/3: 500/600m Row + Burpees
S2/4: 500/600m Row + DB Thruster
S3/6: 500/600m Row + Box Jumps
REST 2:00 between sets
Finisher:
AMRAP 6 minutes:
30 Abmat Sit-ups
30 Bicycles
Tuesday 2/23
“CONDITIONING”
AMRAP 7 minutes:
250m Row
5 Push-ups
10 Air Squats
REST 3:00
AMRAP 7 minutes:
10 Plate G2OH
10 Ring Rows
10/10 Goblet Reverse Lunge Steps
REST 3:00
AMRAP 7 minutes:
20 Calorie Row
20 Kettlebell Swings
20 Abmat Sit-ups
Wednesday 2/24
“CONDITIONING”
AMRAP 25 minutes:
5000/4000m Bike
2000/1500m Row
– with time remaining, AMRAP:
15/10 DB Push Press
20 DB Box Step-Ups
50 Single Unders
Thursday 2/25
“CONDITIONING”
AMRAP 30 minutes:
2 Push-ups
4 Box Jumps
6 Burpees
8 Lunges
