Weekly CrossFit 02/05/24 – 02/11/24

Monday 02/05/24
A. Back Squat x 5 Reps, Rest 2 min x 3 sets *building*
+
“San Francisco Crippler”
For Time:
30 Back Squats (bodyweight- from rack)
1000m Row

Tuesday 02/06/24
AMRAP 5:
3 Wall Walks
6 Chest To Bar Pullups (can scale up to muscle ups)
30 DU’s
Rest 2 min x 4 sets

Wednesday 02/07/24
A. Single Leg KB Deadlift x 8/leg, Rest 90 sec x 4 sets
+
AMRAP 12:
10 Burpee Deadlifts (50/35)
10 DB Hang Power Cleans (50/35)

Thursday 02/08/24
Every 5 min x 25 minutes:
750m/500m Bike Erg
25 Wall Ball Shots (20/14)

Friday 02/09/24
EMOM 21:
Min 1: 12-15 Russian KB Swings (70/53)
Min 2: 10 Push Presses (115/75)
Min 3: 10/8 Cal Ski

Saturday 02/10/24
Open Workout 16.2-ish
Every 4 min x 20 min:
25 Toes to Bar
50 Double Unders
15/13/11/9/7 Squat Cleans**

**Squat Cleans go down in reps each interval, but up in weight:
135/85, 185/115, 225/145, 275/175, 315/205

Sunday 02/11/24
With A Partner:
AMRAP 22:
50 Burpees to Plate (45/25lb) (20/11kg)
50 Plate G2OH
50 Box Jumps (24/20)