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CrossFit and Olympic Weightlifting for for the week of Feb 20 2018

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Tuesday
CLASS

E3MOM x 10 rounds
2 rounds of “Cindy”
5 pull ups
10 push ups
15 squats
Max rep shuttle sprint until 2 min mark
Rest 1 min
*scale to 1 round of cindy

STRENGTH

10 min pvc/empty bar jerk work

clean pull + clean + jerk
2×2+1+2 @70%, 4×2+1+2 @75%

snatch from blocks
2×2 @70%, 2×2 @75%, 4×2 @80%

clean pull
5×3 @90%

Wednesday
CLASS

For quality:
15 Power Cleans 185/135
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
then
15 Power Cleans 135/95lbs

STRENGTH
10 min pvc/empty bar snatch speed work

snatch pull to contact + snatch high pull + fast snatch
2×1+1+2 @65%, 2×1+1+2 @70%, 4×1+1+1 @75%

power clean
2×3 @60%, 2×3 @65%, 4×3 @70%

Press
5×4 @70%

back extension
3×10 AHAP

Thursday
Open gym from 6pm to 7:30pm,
We will be watching the open announcement at 6pm, Let’s watch it as a group!!!!

CLASS

5 rounds for time:
.5 mile Assault bike
20 American Kettlebell Swings 1.5/1 pood
20 Burpees
*If you are focussed on your Open score today should be a recovery day, just warm up and mobilize.

STRENGTH

5 rounds of:
10 strict pull ups
20 perfect push ups

5 rounds of
10 DB Row
10 DB Skull Crusher

Friday
CLASS

Open WOD 18.1
This workout will be released from CF HQ Thursday night at 6pm. If you want to record a score in the Open register at CrossFitGames.com

STRENGTH
Snatch
2×2 @ 70%, 2×2 @75%, 4×2 @80%

Snatch Pull
2×4 @80%, 4×4 @85%

Power Jerk
2×5 @60%, 4×5 @70%

Back Squat
4×6 @70%, drive with speed

Saturday
CLASS

E4MOM x 7 Rounds
[1+3] Clean & Thruster (ascending weight)
10 Chest to Bar Pull Ups
50 Double Unders

STRENGTH

hang snatch
2×4 @60%, 2×4 @65%, 4×4 @70%

jerk
2×2 @70%, 2×1 @75%, 4×1 @80%

Clean from blocks
2×2 @70%, 2×2 @75%, 4×2 @80%

med. Grip pull to contact + med. Grip pull
2×2+3 @70%, 2×2+3 @75%, 2×2+3 @80%

Sunday
CLASS

Five 3-minute rounds of:
10 front squats 185/125
10 box jumps 40/30
Row for max calories
Rest 3 minutes between rounds, alt with a partner

STRENGTH
announced the day of

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