CrossFit Journal: The Performance-Based Lifestyle Resource

02/10/16

9

Feb

2016

WARM-UP 10 Arm Circles (each direction) 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 Strict Press with a BB 250m Row PUSH PRESS 3×5 (75-85%) WOD 30 Minute AMRAP: Team of 2 alternating every 2 min. Max Calorie Row

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02/09/16

8

Feb

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Ring Rows (5 Strict Pull-ups) 10 Sit-ups Burgener Snatch 2 POWER SNATCH + 2 OHS 1 Complex Every 2 Minutes (5 sets) WOD 3 Rounds for time: 400m Run 15 Push Ups 10 Toes-to-bar 5

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02/08/16

7

Feb

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heel to Toes 10 Knee Circles 10 2 Taps 10 Air Squats 10 Box Step-ups FRONT SQUAT 5×5 (75-85%) WOD 12 min. AMRAP 5 Thrusters (95/135) 10 Box Jumps (20”/24”) 15 Kettlebell Swings (53/70)

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02/05/16

4

Feb

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Push-ups 10 Air Squats 5 Empty BB Power Cleans 10 Empty Bar FS FRONT SQUAT 5×6 (65-75%) WOD 10 min. AMRAP 10 Power Cleans (95/135) 9 Muscle-ups 15 Power Cleans 7 Muscle-ups

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02/04/16

3

Feb

2016

WARM-UP 400m Run 10 Arm Circles (each direction) Wrist Warm-up 10 2 Taps 10 PVC Pass Throughs 10 PVC OHS 10 Push-ups OVERHEAD SQUAT 5 MINUTE EMOM 5 Unbroken every minute (5 Sets) WOD For time: 5 HSPU 5 Burpees 100m Run 10 HSPU 10 Burpees 200m Run 15 HSPU

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02/03/16

2

Feb

2016

WARM-UP 10 Arm Circles (each direction) 10 Toe Touches 10 2 Taps 10 Opposite Hand Opposite Foot 10 Pull-ups Burgener Clean (power only) POWER CLEAN 10 Unbroken reps every 2 minutes (3 Sets) WOD 5 Rounds for time: 10 Deadlifts (135/185) 10 Chest-to-bar Pull-ups

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02/02/16

1

Feb

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 BB Strict Press 5 Pull-ups 10 Situps 10 Box Step-ups PUSH PRESS 5×3 (80-90%) CROSSFIT OPEN WOD “12.3” 18 min. AMRAP: 15 Box Jumps (20”/24”) 12 Push Press (80/115) 9 T2B

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02/01/16

31

Jan

2016

WARM-UP 400m Run 10 Arm Circles (each direction) Wrist Warm-up 10 PVC Pass Throughs 10 Toe Touches 10 2 Taps 10 Knee Circles 10 Air Squats 10 PVC Power Snatches Burgener Snatch with BB POWER CLEAN (8 MIN. EMOM) 3 Reps TNG (8 Sets) WOD 4 Rounds for time: Team

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01/29/16

28

Jan

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 PVC Pass Throughs 10 Toe Touches 10 Heels to Toes 10 Box Step-ups 10 Banded Good Mornings Burgener Snatch (power only) WOD 14 Minute AMRAP 5 Power Snatch (95/135) 10 DL 15 Box Jumps (20/24)

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01/28/16

27

Jan

2016

WARM-UP 10 Toe Touches 10 2 Taps 10 Knee Circles 10 Air Squats 10 Lunges 10 Pushups 50 Singles FRONT SQUAT 5×2 (85-95%) WOD 5 Rounds For Time: 40 Dubs 15 Hand Release Push-ups

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