Category Archives: Uncategorized

Thursday 2.28.19

SWEAT:

6 rounds

10 sit ups
12/9 cal row
15 cal bike
20 grasshopers
25 russian kbs
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CrossFit:

OTM 10
odd: 5 v ups + 5 push ups
even: 10 supermans

4 rounds
in 1:30 rest 4:30 min
10 Wallball (30/20,9ft)
12/9 cal row
max cal bike

Tuesday 2.19.19

SWEAT:

OTM 20

m1: 8db rows

m2: 10 burpees

m3: 15/12 cal row

m4: 12/8 push ups

rest 5

12 amrap

12 db pc

100′ farmers carry

6 devil presses

12/9 cal bike

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Strenght:

OTM 10
odd: 8 bb bent over row
even: 3 broad jumps

Workout:

5 rounds
5 db complex
15 c2b

14 cap

Friday 2.15.19

Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

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Open 17.3 scaled

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.