WOD:
07.02
A) Back Squat 5 x 3 (Build Up)
B) WOD: 10 min AMRAP
– 12/9 cal Echo Bike
– 12 Alt. DB Snatches @22.5/15kg
08.02
A) Build up to a heavy complex:
1 Power Snatch + 1 Hang Squat Snatch
CAP: 14
B) WOD: Every 30 sec for 10 min:
1 Snatch @± 90% of A + 3 Burpees burpees over the bar (lateral)
Time left = rest 🙂
09.02
CrossFit Open 19.5
FOR TIME:
33-27-21-15-9
– Thrusters @43/30kg
– Chest 2 Bar Pull Ups
CAP: 20
10.02
A) Bench Press 5 x 3 (Build Up)
B) WOD: 5 ROUNDS
– 14 Renegade Rows @2×22.5/15kg
– 50 Double Unders
11.02
30 min AMRAP:
– 30/24 cal Echo Bike
– 20 Box Jumps Over @24/20”
– 10 Sandbags Over the shoulder Clean @68/45kg
12.02
PARTNER WOD / COMPLETE FOR TIME:
– 80 Hang Power Cleans @50/35kg
– 100 Wall Balls @9/6kg
– 120 KB Swings @24/16kg
Every minute on the minute (start at 0:00) perform 3 synchronized burpees
1 works = 1 rests.
Follow the list.
13.02
A) ± 12 min Ring Muscle Ups Practice
B) WOD: 14 min EMOM
Min 1: 5 Ring Muscle Ups
Min 2: 5 Squat Cleans @55/35kg (Must be touch and go)
STRENGTH:
07.02
A1) 4×6 Tempo 22X1 Low Bar Squat
A2) superset 8-12 GHD sit-ups
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Hammer Curl
B3) 5×8-12 Belt Squats
09.02
A1) 4×6 Tempo 21X1 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 4×6 Tempo 21X1 Feet Up Bench Press
B2) 4×8-12 Half Kneeling Filly Press
WEIGHTLIFTING:
08.02
A) Snatch Balance 6×1
B) Snatch Pull+ Snatch 2+1
C) Hang Power Snatch Cycling 4×10
10.02
A) Push Press+ Split Jerk 1+1
B) Clean Pull + Clean 2+1
C) Hang Squat Clean Cycling 4×10
