Monday, February 5th, 2018

Monday, February 5th, 2018
Programming 2/5 – 2/10
MONDAY
OLYMPIC LIFTING
1 clean EMOM x 10.
*start minute 1 at 70% of your 1RM and gradually build to a challenging single over the 10 minutes. 
*Warm up sets: 4×1 (building to 70%)
METCON
3 rounds for time: 
21 pull ups, 
18 burpees, 
15 hang cleans (135/95 lbs)
*Time cap: 17 minutes.
 
TUESDAY
METCON
CrossFit Games Open Workout 11.2
15 minute AMRAP: 
9 deadlifts, 
12 push ups, 
15 box jumps.
RX: 155/105 lbs
RX Masters 55+: 145/90 lbs
ACCESSORY 
9 minute EMOM: 
Minute 1: 5 plank walk outs
Minute 2: 45 second hollow body hold
Minute 3: 15 lying leg raises with a pulse up 
WEDNESDAY
SKILL WORK
– Rope climb review
METCON

With a partner:
10 minute AMRAP: 
2 rope climbs, 
20 alternating dumbbell snatches (50/35 lbs).
*1 partner works at a time and completes the entire round solo, once P1 finishes, P2 then goes. 
~ rest 2 minutes ~ 
10 minute AMRAP: 
10/7 calorie bike, 
15 sumo deadlift high pull (75/55 lbs)
*1 partner works at a time and completes the entire round solo, once P1 finishes, P2 then goes. 

WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer: 7 light sets of:
1 muscle snatch + 1 behind the neck snatch grip push press + 1 snatch balance
B) Every 1:30 x 10 sets: 
1 power snatch + 1 hang snatch + 1 overhead squat 

 
THURSDAY
METCON
25 minute AMRAP of:
Cindy
*every 3 rounds row 500 meters
(1 round of Cindy: 5 pull ups, 10 push ups, 15 air squats)
FRIDAY
METCON
Kipping Handstand Push Ups 
METCON
CrossFit Games Open Workout 17.5
13 minute AMRAP: 
55 deadlifts, 
55 calorie row, 
55 wall balls, 
55 handstand push ups
Masters 55+ RX: 95/55 lbs
SATURDAY
METCON

30 minute AMRAP:
Teams of 3 (MMM / FFF)
150/120 calories on the assault bike (split evenly),
Sled push 180′ (9×20′)
90 dumbbell push press (split evenly – 50/35 lbs),
60 burpees (split 20/20/20 – 1 teammate works while the others plank)