Categorized as: Olympic

19 February 2016 Fitness Workout

Supplemental
5 x 3 Snatch
5 x 3 Clean and Jerk

Strength
Front Squat
7 x 7
Every 3 Minutes

Barbell Reverse Lunges
3 x 30
Every 3 Minutes

Workout of The Day

Open WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125 155/105 115/85
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Supplemental
4 x 1200 Meter Row

13 February 2016 Fitness Workout

Saturday

Strength
6 Rounds Every Minute on The Minute
Minute 1: 8 Single Arm Row
Minute 2: 8 Single Arm Row
Minute 3: 16 GHD Sit Ups

Barbell Row
6 x 8
Leg Lifts
6 x 10-15
Every 2:30 Minutes

Team Workout
120 Kettlebell Snatches
400 Meter Partner Carry
100 Single Arm Kettlebell Thrusters
400 Meter Medicine Ball Run
80 Jumping Pull Ups
400 Meter Partner Carry
60 Burpee Pull Ups

12 February 2016 CrossFit WOD

Supplemental
8 x 2 Clean + 1 Jerk

Strength
Back Squat
8 x 5
Every 3 Minutes

Front Rack Step Ups
3 x 20 (10L/10R)
Every 3 Minutes

Romanian Deadlifts
3 x 10
Every 2 Minutes

CrossFit Workout of The Day
“Karen”
150 Wall Balls 20/14

or

Open Workout 13.3

Supplemental
3 Rounds
500 Meter Row
400 Meter Run

10 February 2016 CrossFit WOD

Supplemental
8 x 2 Split Jerk

Strength
Close Grip Bench Press
8 x 5
GHD Sit Ups
8 x 10-20
Every 2:30 Minutes

Weighted Dips
3 x 8
Toes to Rings
3 x 10-15
Every 3 Minutes

Workout of The Day
5 Rounds
5 Wall Walks
10 Shoulder to Overhead 115/85 95/65 75/55
200 Meter Run

Supplemental
3 Rounds
1000 Meter Row
600 Meter Run

5 February 2016 CrossFit WOD

Supplemental
5 x 1 Hang Clean + 1 Front Squat

Strength
Back Squat
7 x 7

Deadlift
3 x 10

Workout of The Day
CrossFit Benchmark WOD
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Supplemental
5 x 1000 Meter Row
Every 5 Minutes

4 February 2016 CrossFit WOD

Thursday

CrossFit Hero WOD “Sisson”

20 Minute AMRAP
1 15 foot Rope Climb
5 Burpees
200 Meter Run

If you have a 20 pound weight vest, wear it.

Rest 4 Minutes

5 Rounds
500 Meter Row
Every 4 Minutes
(find your 4 round average)