21.02
A) Strict Shoulder Press 5 x 5 (Build Up)
B) FOR TIME:
– Buy In: 50/35 cal Echo Bike
Followed by:
5 ROUNDS:
– 6 Sandbags Over the Shoulder Clean @68/45kg
– 10 Burpees over the sandbag
– Buy Out: 30/22 cal Echo Bike
22.02
A) Chin Ups 5 x 5 (add weight if possible)
B) FOR TIME:
50-35-20
– Pull Ups
– Wall Balls @9/6kg
– AbMat Sit Ups
23.02
22 min AMRAP:
– 21/15 cal Echo Bike
– 12 HandStand Push Ups
– 6 Box Jumps Over @30/24”
24.02
A) Over Head Squats 5-5-5
B) Snatch Balance 3-3-3
C) Hang Squat Snatch – Build Up to heavy single for today
D) Every 30 sec x 10:
– 1 Hang Squat Snatch @90% of C
If you fail lift – 4 burpees over the bar penalty – on spot.
25.02
8 ROUNDS:
– 4 Man Makers @2×22.5/15kg
– 12 Toe 2 Bar
– 50 Double Unders
26.02
PARTNER WOD:
Complete for time:
-14-12-10-8-6-4-2
Squat Cleans @70/50kg
-28-24-20-16-12-8-4
Push Press @50/35kg
After each round perform 20/15 cal Echo Bike.
Follow order, split reps as you wish, one works, one rests.
27.02
A) CORE WORK:
4 ROUNDS:
– 20 Hollow Rocks
– 15 V-Ups
– 10+10 Side Plank Straight Leg Lift
B) CrossFit OPEN 21.1, FOR TIME:
1-3-6-9-15-21
Wall Walks
10-30-60-90-150-210
Double Unders
21.02
A1) 4×6 Tempo 22X1 Low Bar Squat
A2) superset 20 alt V-Ups
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Arnold Press
B3) 5×8-12 Front Foot Elevated Split Squats
22.02
Dead-stop Strict Press 6 x 3
superset Pendlay Rows 8-12
EMOM20
Min 1: 20 Russian Twists
Min 2: 10/10 RDL
Min 3: 10/10 Lunges (front rack hold)
Min 4: 10 Burpees over the KB
23.02
A1) 4×3 1 Pull the Slack + 1 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 4×6 Tempo 21X1 Bench Press
B2) 4×8-12 Single Leg Glute Bridges
B3) 4×8-12 Banded Face Pulls
24.02 Clean & Jerk
Front Squat+ Split Jerk 1+1
Power Clean + Split Jerk 1+1
Clean Pulls 5×3
