Workout: Tuesday 02/14/2017

Happy Valentine’s Day!!

Level 1

Open Workout 12.4 & 13.3

AMRAP in 12 Minutes
150 Wall Ball 20#@10’/14#@9′ (Master’s 55+: 20#@9’/10#@9′)
90 Double Unders
30 Muscle Ups
+
EMOM for 15 Minutes
1 Power Clean + 1 Front Squat + 1 Push Jerk *AHAP

Post total reps and load.

Level 2

Open Workout 12.4 & 13.3

AMRAP in 12 Minutes
150 Wall Ball 20#@10’/14#@9′
90 Double Unders
30 Muscle Ups
+
EMOM for 10 Minutes
5 Deadlifts @ 70% 1RM
10 Push Ups (W=7)

Post total reps, load and Rx or total number of intervals completed.

Crossfit Old School

5 Rounds
500M Row
400M Run

Post time.

Workout: Monday 02/13/2017

Tim and Jake demonstrating that flexibility is an important part of any fitness program…

Level 1

AMRAP in 12 Minutes
15 Calorie Row
15 Power Snatches 75/55#
Rest 3 Minutes
AMRAP in 8 Minutes
15 Box Jumps 24/20″
15 Russian KB Swings 53/35#
Rest 3 Minutes
AMRAP in 4 Minutes
Max Reps Burpees 6″ Target

Post total reps for each.

Level 2

E2MOM for 20 Minutes
2 sets at each rep scheme:

1 Squat Clean + 4 Front Squats + 1 Jerk @ 70% 1RM C&J
2 Squat Cleans + 3 Front Squats + 1 Jerk
3 Squat Cleans + 2 Front Squats + 1 Jerk
4 Squat Cleans + 1 Front Squat + 1 Jerk
5 Squat Cleans + 1 Jerk

Skill Work

EMOM for 10 Minutes
Odd: Unbroken Strict Pull Ups
Even: Unbroken Strict Handstand Push Ups
*Pick a rep scheme that you can maintain unbroken throughout

Post load and unbroken rep scheme.

Crossfit Old School

7 Rounds
7 DB Thrusters 35/25#
7 Knees to Elbows
7 Burpees
200M Run

Post time.

Workout: Saturday 02/11/2017

Level 1

Double Tabata

:20 Seconds of Work/ :10 Seconds of Rest x 16 Intervals

SDL-HP 75/55#
Burpee over the Bar

Rest 2 Minutes

Calorie Row
Split Squat Jumps (1=1)

Rest 2 Minutes

V-Ups
Forearm Plank Hold

Post one total number of reps.

Level 2

10 Minute Time Cap

1 Peg Board Ascent (Scale: 3 strict ring pull ups with 10 second hold at top of each rep)
12 Power Cleans 155/105#
1 Peg Board Ascent
9 Power Cleans 185/125#
1 Peg Board Ascent
6 Power Cleans 205/145#

Rest 3 Minutes

AMRAP in 8 Minutes
10 DB Overhead Walking Lunges 2@50#/2@35#
15 GHD Sit Ups

Rest 3 Minutes

AMRAP in 6 Minutes
Walking backwards with sled 1 x 60′ 180/135#
3 DBall Cleans 150/100#

Post time and reps.

Copyright © Crossfit East County 2016