WOD:
14.02
For Time:
– 55 Deadlifts @103/70kg
– 55 T2B
– 55 Box Jump Overs @24/20″
– 55 Handstand Push-ups
15.02
A) 10 min Bar Muscle Up Practice
B) WOD: 18 min AMRAP
– 15/12 cal Row
– 9 DB Thrusters @2×22.5/15kg
– 6 Bar Muscle Ups
16.02
A) Power Snatch (Build Up)
3-3-3-2-2-1-1-1
B) WOD: CrossFit Open 14.1
10 min AMRAP
– 30 Double Unders
– 15 Power Snatches @ 35/25kg
17.02
A) Squat Clean – Build up to a heavy single of today
Cap: 12 min
B) WOD: CrossFit Open 18.2 & 18.2A
FOR TIME:
1-2-3-4-5-6-7-8-9-10 reps of:
– DB Squats @2×22.5/15kg
– Bar Facing Burpees
Then 18.2A:
– 1 rep max clean
CAP: 12
18.02
5 ROUNDS:
– 30/24 cal Row
– 10 Alt. Single Arm Devil Press
– 20 m Single Arm DB OverHead Walking Lunges
RX=22.5/15kg
19.02
PARTNER WOD:
20 min AMRAP
– 40 Power Clean and Jerks @60/40 kg
– 40 Power Clean and Jerks @70/50kg
– in remaining time max Power Clean and Jerk @80/55 kg
Only alternate in sets of min 3 reps back and forth.
SCORE=reps at heaviest weight.
20.02
18 min AMRAP:
– 2 Rope Climbs
– 10 Kipping Ring Dips
– 15 m Handstand Walk
STRENGTH:
16.02
A1) 4×6 Tempo 21X1 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 4×6 Tempo 21X1 Feet Up Bench Press
B2) superset 8-12 Renegade Row
WEIGHTLIFTING:
15.02
A) Snatch Balance 6×1
B) Snatch Pull+ Snatch 2+1
C) Snatch Cycling 4×10
17.02
A) Push Press+ Split Jerk 1+1
B) Clean Pull+ Clean 2+1
C) Hang Squat Clean cycling 4×10
