Workouts for 2/25-3/2/2019

Monday, February 25

STRENGTH

4x20 KB Front Rack Lunges

VENTILATION / PLUMBING

5 Rounds For Time:
200m Run
5 Pull-ups (Fit: Toe-spot/Banded Pull-ups, FB: Strict)
10 Push-ups (Fit: Box/Bar/Knee, FB: Ring Push-ups)
15 Air Squats (FB: Goblet Squats)


Tuesday, February 26

STRENGTH

  1. Find 5 Rep Max Clean

  2. 3x5 Clean Pulls (Fit: 90%, RX: 100%, FB: 110%)

PLUMBING / ELECTRICITY

Death by Power Cleans
Minute 1: 1 Power Clean (Fit: 75/55#, RX: 115/75#, FB: 155,85#)
Minute 2: 2 Power Cleans
Minute 3: 3, minute 4: 4, etc


Wednesday, February 27

STRENGTH

4 Rounds Not For Time:
5 Pull-up Negatives
10 DB Rows/Side

VENTILATION / PLUMBING

14 Minute AMRAP:
14 Deadlift (Fit: 135/85, RX: 185/125, FB: 225/155#)
7 Ring Dips (Fit: Box/Bench Dips, RX: Kipping, FB: Strict)
14 Box Jump (Fit: 20/14", RX: 24/20", FB: 30/24")


Thursday, February 28

STRENGTH

4 Sets:
10 Barbell Glute Bridges
20 Plate No Bounce Russian Twists
30 Unweighted Split Squats

PLUMBING / VENTILATION

5 Rounds For Total Reps:
1 Minute Double-Unders (Fit: Single-Unders)
1 Minute Power Snatch (Fit: 65/45#, RX: 75/55#, FB: 95/65#)
1 Minute Assault Bike Calories
1 Minute Rest


Friday, March 1

*6p Friday Night Lights for CrossFit Open Athletes*

STRENGTH

5-5-5-5-5 DB Push Press

VENTILATION / PLUMBING

2 Times Through:
3 Minute Amrap:
250m Row
10 Thrusters (45/35#)
Rest 2 Minute


Saturday, March 2

OPEN WORKOUT 19.2