Weekly CrossFit 02/12/24 – 02/18/24

Monday 02/12/24
A. Bench Press x 5 Reps, Rest 2 min x 4 sets *building*
+
AMRAP 10:
2 HSPU
2 Pullups
4 HSPU
4 Pullups
6/6, 8/8, etc, up by 2’s

Tuesday 02/13/24
5 Minute Clock:
500m/400m Row
-In Remaining time-
AMRAP:
10 Wall Ball Shots (20/14)
5 Burpees
Rest 2 min x 4 sets

Wednesday 02/14/24
AMRAP 20:
5 Single Arm DB Hang C&J/arm (50/35)
10 Pistols
15 Box Jump Overs (24/20)

Thursday 02/15/24
A. Every 2 min x 10 min:
1 Power Snatch + 1 Hang Power Snatch + 1 OHS
+
EMOM 10:
Min 1: 10/8 Cal Ski
Min 2: 10-12 Power Snatches (75/55)

Friday 02/16/24
5 Sets, For Quality:
100′ Reverse Sled Drag, AHAP
-Rest 60 sec-
750m/500m Bike Erg, AFAP
-Rest 60 sec-
100m Sandbag Carry
Rest 2 min bt sets

Saturday 02/17/24
Build to a heavy Thruster from the Rack in 12 mins
+
AMRAP in 15 minutes:
9 Deadlifts (155/100 lb)
12 Hand-Release Push-Ups
15 Box Jumps (24/20 in)

Sunday 02/18/24
AMRAP 30
10 Alt. DB Snatches 50/35
10 DB Box Step-ups
10 Knees to Chest
*alt rounds with partner