WOD:
28.02
A) 12 min Bar Muscle Ups Practice
B) FOR TIME:
5 ROUNDS:
– 3 Bar Muscle Ups
– 3 Deadlifts @120/90kg
REST 3 min
– 15 Bar Muscle Ups
– 15 Deadlifts @120/90kg
01.03
FOR TIME / REPS
7 ROUNDS:
– 5 Hang Power Cleans
– 10 Front Rack Alt. Reverse Lunges
RX=70/50kg
REST 3 min
5 min AMRAP:
– max kipping HandStand Push Ups
02.03
FOR TIME:
– 60 AbMat Sit Ups
– 50 V-Ups
– 40 Toe 2 Bar
– 30 Pull Ups
– 20 Strict Pull Ups
– 10 Bar Muscle Ups
03.03
A) 12 min to build up to a heavy double Snatch of today.
B) CrossFit Open 13.1:
17 min AMRAP
– 40 Burpees
– 30 Snatches @35/20kg
– 30 Burpees
– 30 Snatches @61/35kg
– 20 Burpees
– 30 Snatches @75/45kg
– 10 Burpees
– max snatches @95/54kg in remaining time.
04.03
30 min EMOM:
Min 1: 45 sec max cal Row
Min 2: 45 sec max DB snatches @22.5/15kg
Min 3: 45 sec max Double Unders
Min 4: 45 sec max WallBalls @9/6kg
Min 5: REST
05.03
PARTNER WOD:
28 min AMRAP
10-20-30-40-50-etc.
– cal Row
– Overhead Squats @40/30kg
– Hand Release Push Ups
6.03
A) 10 min Ring Muscle Up Practice
B) WOD: 3 ROUNDS
– 40 Alternating Pistol Squats
– 6 Ring Muscle Ups
– 6 Power Clean and Jerk @100/70kg
STRENGTH:
28.02
A1) 5×5 Double Paused Low Bar Squats
A2) superset 20 alt Deadbugs
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Hammer Curl
B3) 5×8-12 Heels Elevated Tempo 2111 Goblet Squat
02.03
A1) 4×3 1 Pull the Slack + 1 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 5×5 Tempo 11X1 Bench Press
B2) 5×8-12 (GHD) Nordic Curl
