Monday, February 12th, 2018

Monday, February 12th, 2018
Programming 2/12 – 2/18
MONDAY
METCON
CrossFit Games Open Workout 16.1
20 minute AMRAP: 
8 overhead alternating stationary lunges (95/65 lbs),
8 lateral burpees over the barbell,
8 overhead alternating stationary lunges (95/65 lbs),
8 chest to bar pull ups
TUESDAY
STRENGTH
Push press 5-5-5-5-5. 
*build to a challenging set of 5. 
*warm up sets: EB 5, 2-2-2 (building). 
*perform a set every 2:30
METCON 
12 Minute AMRAP:
6 Rowing push ups (50/35 lbs), 
12 American Swings (53/35 lbs)
18 wall balls (20/14 lbs)
WEDNESDAY
SKILL WORK
The Ring Muscle Up
METCON

For time: 
150 double under buy-in, 
Then…
3 rounds

15 deadlift (225/155 lbs), 
20 box jumps 
*Scale for double unders: 2:30 of practice OR 300 singles

WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer: 7 light sets of:
2 tall cleans + 2 pause front squats 
*pause for 2 seconds in the bottom of each front squat. 
B) Every 2:00 x 10 building sets of: 
1 power clean + 1 hang clean + 1 clean + 1 split jerk 

 
THURSDAY
METCON
Row a 5k time trial
ACCESSORY
Ring Plank 5×30-60 seconds
*rest as needed between sets

 
FRIDAY
SKILL WORK
The bar Muscle up
METCON
CrossFit Games Open Workout 16.3
7 minute AMRAP: 
10 power snatches, 
3 bar muscle ups
RX: 75/55 lbs
Masters RX 55+: 65/45 lbs + 5 C2B pull ups  
*Scaling options for bar muscle ups: 
A. 5 chest to bar pull ups
B. 5 chin over the bar pull ups
C. 5 jumping chest to bar pull ups
D. 5 jumping pull ups
SATURDAY
METCON

Teams of 2:
A: 10 minute AMRAP
20 alternating dumbbell snatches (50/35 lbs), 
10 lateral burpees over the dumbbell
*one partner completes the entire round, while the other rest. 
Immediately into…
B: 10 minute AMRAP
Row 150 meters, 
12 dumbbell front rack alternating lunges (50/35 lbs)
*one partner completes the entire round, while the other rest.
 Immediately into…
C. 10 minute AMRAP:
10 dumbbell power cleans (50/35 lbs),
15 wall balls (20/14 lbs)
*one partner completes the entire round, while the other rest.
**There is one big score, consisting of the total number of completed rounds from A,B & C.