Weekly CrossFit 02/19/24 – 02/25/24

Monday 02/19/24
Front Squat- build to a heavy single in 12 minutes
+
1-2-3-4-5-6-7-8-9-10
Dumbbell squats 50/35
10-9-8-7-6-5-4-3-2-1
Burpees

Tuesday 02/20/24
10 rounds of:
150m/100m row
5 hang power cleans 135/95
30 double unders
rest :60 after each round

Wednesday 02/21/24
Push Press x 4 reps
rest 2 minutes x 4 sets
+
EMOM 15:
Min 1: 10/8 cal Ski
Min 2: 10 DB Push Press 50/35
Min 3: 10 Box Jumps (24/20)


Thursday 02/22/24
8 minutes to work up to a heavy:
1 Snatch High Pull
1 Hang Power Snatch
+
10 rounds for time:
10/8 bike calories
10 Push-ups
rest :90 between rounds

Friday 02/23/24
Back Squat 10-8-6-4-2
rest 2 minutes between sets
+
AMRAP 15
10 Wallball Shots 20/14
10 Toes to Bar
30 Double Unders

Saturday 02/24/24
A1.Hollow Hold x :30
A2.Band Straight Arm Lat Pulldown x 12
rest :30 x 3 sets
+
“Christine”
3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps 20″


Sunday 02/25/24
Partner “Andi”
100 Hang Power Snatches
100 Push Presses
100 Sumo DL High Pulls
100 Front Squats
45/35 for all movements