WODs for the week Feb 19th to 25th!!!

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 In WOD

Monday

Buy in – 3 rounds – 300m row / 10 wall squats / 10 Cossack squats / 10 reverse v-snap (burpees jump in and out)

Mobility – Front rack and ankles

A) Front squat 6×2 up to 85% of 1rm

B) T2B Technic

Metcon -14 AMRAP

8 Push Press (R)

OH W Lunge x 25 feet (R)

8 Push Press (L)

OH W Lunge x 25 feet (L)

T2b x 12

 

Tuesday 

Buy in – EA warm up

A) Power Snatch 4×3 up to 70% of 1rm

B) Pull ups 3×5 strict

Metcon – 20 min AMRAP

10 Pistols

60 ft HS walk (around the world 3 x’s for scaled)

40 Double unders (RX+ is unbroken)

Row 400 m

5 BMU (or 10 ring rows)

10 Burpee Box Jumps (30/24)

 

Wednesday 

Buy in – 3 rounds 1 min bike / 1 lap bear walk / 10 push ups / 1 min row / 1 lap walking lunge / 10 sit ups

5 min roll out

A) Push press 5×5 to a light to moderate TNG set should be quick

Metcon – 12 min alternating EMOM

A) Air squats

B) KB swings 1.5/1pd

C) rest

 

Thursday 

Buy in – Rowling 10 rounds

Upper back and hip mobility

A) Thrusters from rack 5×3 these are to stay light and perfect form

Metcon – 7 min EMOM

3 Power Cleans + 3 Power Jerks (115/85) scale this to move with ease and perfection

Buy out – ITS BACK!!! 10-15 min coach led stretch!!

 

Friday

CrossFit Open 18.1!!!

First week of Friday Night Lights!!

Saturday

CrossFit Open 18.1

if done yesterday we will have a good recovery day for you!!

 

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