President’s Day Schedule
Monday Feb 20th. Last class starts at 6PM.
The CrossFit Open starts today.
Friday Feb 17th, Feb 24th and Mar 3rd we will do the Open workout as part of class.
If you want to sign up for the Open, great.
If you don’t sign up, you can still do the workouts.
Apologies in advance when a Open WOD on Friday includes movements that overlap with a WOD earlier in the week.
Don’t like the workout, come on into class and we can come up with a different workout for you.
Concurrently with the Open we are running a 3 Week Strength Cycle, the Wendler 5-3-1 Method on Mon and Wed.
Friday Feb 17th
14 Min AMRAP
60 Cal Row
50 TTB
40 Wall Balls
30 Clean 135/95
20 Ring Muscle Ups
Saturday
With a partner 40 Min Cap
3 Rounds
40 OHS 75/55 — RX+ 2nd Round 95/65 3rd Round 135/95
1500M Row /ski 1k 1st round, 1500m 2nd round, 2k 3rd round (Bike 2miles, 3 miles, 4 miles)
40 Pull Ups 1st round / Chest to Bar Pull Ups 2nd round / Muscle Ups 3rd round
40 Push Ups 1st round / 40 HSPU 2nd Round / 40 Wall Walks 3rd round
Sunday
30 Min AMRAP
7-6-5-4-3-2-1 (28 total)
Hang Snatch 115/85
28-24-20-16-12-8-4 (112 total)
Front Rack Step Back Lunge
70-60-50-40-30-20-10 (280 total)
Double Under
Max Abmat Situps in remaining time – RX+ Max GHD
Score total reps.
420 is finishing the double unders
Monday
Back Squat
3×5 Approx 65,75,85% of your 1RM
and
Push Press
3×5 Approx 65,75,85% of your 1RM
Metcon:
12 Min AMRAP
3-6-9-12-15
Wall Ball Burpee Pull Up
Tuesday
4 Min EMOM – 30-40% of 1RM
1 Snatch High Pull
1 High Hang Snatch
1 Low Hang Snatch
1 Min Break
4 Min EMOM 60-70% of 1RM
3 Position Pause Snatch (Pause Below Knee, Above Knee, Pockets)
1 Min Break
8 Min EMOMish (get 6-10 Reps over 8 Min)
1 Snatch Building to a heavy single for today
Metcon:
20 Min AMRAP
Add 5 reps each round
5-10-15-20-25….
TTB/GHD
DB Hang Clean and Jerk Right Arm
DB Hang Clean and Jerk Left Arm
Calories
RX+ 1,2,3,4,5 Rope Climb after Cals
Getting through 25 is 75 of each
Wednesday
Deadlift
3×5 Approx 65,75,85% of your 1RM
and
Bench Press
3×5 Approx 65,75,85% of your 1RM
Thursday
3×5 Split Squat – No %s. If you are doing the Open, don’t go too heavy. If you aren’t, go heavy.
and
3×5 Yates Row – No %s. If you are doing the Open, don’t go too heavy. If you aren’t, go heavy.
Metcon:
If you are doing the Open, do an easy 2K Row or 100 Cal on the bike.
If you aren’t doing the Open
4x500M Row w/ a 2 min break.
