CrossFit – Wed, Feb 15
Metcon (Time)
<p>5 rounds</p><p>20 Cal Row</p><p>20 Swings (55/35)</p><p>20 Single Arm Renegade Rows (55/35) (10 rt/10 lt)</p><p>20 Alt DB Snatches (55/35)</p><p>rest 1 min</p>
CrossFit – Tue, Feb 14
Bench Press (5 x 5 @ 80% of 1 RM)
Bench Press 135#/55# (AMRAP – Reps)
Max Reps
Metcon (Time)
<p>Cardio Finisher</p><p>3 rounds</p><p>400m sprint</p><p>rest 1 min</p><p>record slowest lap</p>
CrossFit – Mon, Feb 13
Metcon (AMRAP – Reps)
<p>9 min AMRAP</p><p>2 Hang cleans (165/1115 Rx+) (115/80)</p><p>6 box step up</p><p>4 hang cleans</p><p>9 box step up</p><p>6 hang cleans</p><p>12 box step up</p><p>and so on…</p><p>(add 2 hang cleans/3 box jumps as you progress through each round)</p>
<p>rest 6 min before next AMRAP</p>
Metcon (AMRAP – Reps)
<p>9 min AMRAP</p><p>2 K2E</p><p>6 sumo deadlifts (165/1115 Rx+) (115/80)</p><p>4 K2E</p><p>9 sumo deadlifts</p><p>6 K2E</p><p>12 sumo deadlifts</p><p>and so on….</p>
