16
Feb
Wednesday, February 17, 2021
Strength:
Every :30 for 10 Rounds
2 Push Press @65 – 75%
Conditioning:
“15.1”
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)
Strength:
Every :30 for 10 Rounds
2 Push Press @65 – 75%
Conditioning:
“15.1”
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)
Arctic Core Blast – 6:45pm!!!!
Strength:
EMOM 15
1: 5 Plank to Pike on Rower Seat (Fx: Box)
2: :15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold) (Rx+: Rings)
3: 10 Alternating Cossack Squats
Conditioning:
4 Rounds
12 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 8 RMUs)
Weekly Overview | Events/Classes | |
Monday | Power Cleans | |
Tuesday | Gymnastics / Metcon | Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTER |
Wednesday | Push Press | |
Thursday | Front Squat | |
Friday | Squat Snatch | |
Saturday | Romanian Deadlift | Skills & Mobility Class at 1:15pm: Handstand Pushups Weightlifting Seminar (Week 4: Jerk) at 1:15pm |
Sunday | Long Conditioning | Yoga – 10:00am |
Strength:
E2MOM 10
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)
Conditioning:
Every 1:30 for 2 Rounds
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2: AMRAP Air Squats
3: Rest
4: Rest
40 air squats minimum per round to achieve Rx/Fx/Rx+.
HAPPY VALENTINES DAY!
Yoga with Kristen!!! – 10:00AM
Conditioning:
“Valentines Day”
With a Partner, One person working at a time.
Row 1000m
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans
50 Kettlebell Push Press
50 Pushups
50 Squat Cleans (95/65) (Rx+: 115/80)
50 Box Jumps (24/20)
50 Sit-ups
50 Burpees
Row 1000m
Rx Kettlebell: (24/16)
Rx+ Kettlebell: (32/24)
Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.
Solo version: Half the reps.
Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar
Skills Class 1:15pm: Bar Muscle Ups
Strength:
Every 1:30 for 10 Sets
1 Squat Snatch (ME)
Conditioning:
30 – 20 – 10
Burpees Over the Bar
Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)
Time Cap 16:00
Strength:
E3MOM 15
Romanian Deadlifts
1: 8@45 – 50%
2: 8@45 – 50%
3: 8@45 – 50%
4: 8@50 – 55%
5: 8@50 – 55%
% Based on 1RM Deadlift
Conditioning:
AMRAP 12
4 – 8 – 12 – 16 – 20…
Box Jump Overs (24/20) (Rx+: Clear the Box)
Toes to Bar
Strength:
Every :30 for 10 Rounds
2 Strict Press @ 65 – 70%
Conditioning:
E3MOM 24
1: AMRAP
250/200m Row (200m Run if weather permits)
200/150m Ski Erg
2:Rest
3: AMRAP
10/7 Calorie Assault Bike
10 Hang Power Snatches (95/65) (Fx: 75/55)
4: Rest
Strength:
EMOM 12
1 Power Clean (ME)
Conditioning:
5 Rounds
50 Double Unders (Rx+: 75 Double Unders)
10 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Alternating Dumbbell Hang Clean (50/35) (Fx: 35/20) (Rx+: 70/50)