February 2016

2/26/16 Friday

CrossFit Open 16.1

20 Minute AMRAP of:

25' Walking OH Lunge 95/65

8 Burpees

25' OH Walking Lunge

8 Chest to Bar Pullups

2/25/16 Thursday

Conditioning:

"Filthy Fifty"

50 Reps each of:

Box Jumps 24/20"

Jumping Pullups

KB Swings 35/26

Walking Lunges

Push Press 45/35#

GHD Back Extensions

Wall Balls 20/14#

Burpees

Double Unders

2/22/16 Tuesday

Strength:

Back Squat 

3 Warmup Sets

5 x 5 Heavy as possible straight sets

Condtioning:

E3MOM for 12 MInutes

12 Heavy Russian KB swings 70/53

6 Strict Pullups

2 Wall Walk ups

30 sec Dead bug hold

2/19/16 Friday

Strength:

EMOM for 8 minutes

1 Hang Power Snatch + 1 Tough N Go Snatch

Core:

3 x 15 Ab Wheel Roll Outs

Conditioning:

3 Rounds for time, wearing a weighted vest 20/12#

Run 200 meters

100 Ft Walking Lunges

15 Pushups

50 Ft Broad Jump

15 Bar Dips

 

2/17/16 Wednesday

Strength:

5 Minute Build up to 80% 

EMOM for 6 minutes 

2 Hang Squat Cleans 80+%

Conditioning:

5 Rounds of:

Run 300

15 OH Squats 65/35

15 GHD Situps

 

2/16/16 Tuesday

Strength:

Bench Press

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80%

Max reps @ 85%

Core:

3 sets of 45 Seconds Hollow Hold

Conditioning:

4 Minute Tabata Interval of:

DB Snatch 65/45

Rest 1 Minute 

4 Minute Tababta Interval of:

HSPU

 

2/15/16 Monday

Strength:

back Squat

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80 %

1 @ 85%

Max reps @ 80%

Conditioning:

15 Minute AMRAP of:

10 Deadlift (DL) 135/95

15 Box Jumps (BJ) 24/20"

15 DL 225/145

15 BJ

20 DL 275/185

15 BJ

2/12/16 Friday

Strength:

Deadlift 

Build to a 5 rep max

Core:

50 GHD Situps, quickly

Conditioning:

EMOM for 12 Minutes

Odd Minutes: 10 Russian KB swings + 8 pullups (70/44#)

Even Minutes: 12 Kb Thrusters, 6 per arm (70/44#)

 

2/11/16 Thursday

Strength:

4 x 5 

Bulgarian Split squats

Build to a heavy set

Core:

3 x 30 Seconds 

Hollwo Rocker

Conditioning:

4 Rounds of

30 Wall Balls 20/14#

15 Pullups

2/10/16 Wednesday

Strength:

bench Press

5 @ 55%

5 @ 65%

5 @ 75%

Max reps @ 80%

Core:

90 Seconds L-sit on P-bars

Conditioning:

15 Minute AMRAP of:

30 Double Unders

15 HSPU

15 Box Jump Overs 20/16"

* You must jump over the box not on top

 

 

 
 
 
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