Monday
19.1 redo or
Buy in – EA warm up
A) Push Press 4×4 @60-69%
B) Front Squat 4×4 @70-80%
C) Incline Bench 4×3 @70-80%
Metcon – 2 rounds
1 min Max T2B
1 min Max Pull ups
1 min Max HSPU
1 min Max Double Unders
30 sec rest
Tuesday
Buy in – 2 rounds – 2 min Bike / 10 Banded Glute Bridges / 10 BTN Press / 10 BB Bent Over Row / 10 Goblet Squat
Mobility – BB lat and quad smash
A) Cleans – 4×3 @70-80%
B) BTN Split Jerk – 4×3 @70-80%
Metcon – 4RFT
25 V-snaps
25 Box Jumps
25 Push Ups
Wednesday
Buy in – 3 rounds 30-50 Double Unders / 10 PVC OHS / 5 Broad Jumps / 10 Pass Through
then 2 rounds 5 Strict Muscle Snatch / 5 Power Snatch / 5 Full Snatch (light weight and from above the knee)
A) Snatch Complex – 1 Hang + 1 Full – 6 sets between 60-69%
Metcon – 7 Rounds
5 T2B
5 OHS (75/55)
5 C2B Pull ups
5 Thrusters (75/55)
@80% intensity
Thursday
Buy in – Alternating Tabatas x2
1 – Burpees over DB
2 – DB Snatch
3 – DB Hang Clean x2 DB
4 – DB Push Press x2
Do at a moderate weight that takes some skill but not fatigueing to much
Flow/Flush/Prep!!
Sled Drag 200ft (light)
Double Unders x40-60
No Arm Bike x 2 min
4 Rounds for Quality
Buy out – Coach Led Stretch!
Friday
CrossFit Open 19.2
Saturday
CrossFit Open 19.2
*if you have already done it we will have something for you!!
February 27, 2019
