CrossFit Workouts for Week of 2/12-2/17/2024

Monday, February 12th

Strength

ON A 12:00 RUNNING CLOCK…

Build to a 4-Rep Moderate Overhead Squat*

OR

Build to a 4-Rep Moderate Front Squat*

Workout

AMRAP x 12 MINUTES

2 Hang Power Snatch (115/75)

4 Overhead Squat

8 Toes to Bar

24 Double Unders

(Score is Rounds + Reps)

*Sub Hang Power Clean/Front Squat as needed.

*48 Single-Unders sub for DU.

Tuesday, February 13th

Skill

EMOM x 5 MINUTES

Choose an Option…

Option 1…

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

Or…

Option 2…

2 Pike Push-Ups

+

3 Hand Release Push-Ups

(No Measure)

Workout

Diane

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Wednesday, February 14th

Workout

CUPID’S CHOKEHOLD

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 30 MINUTES

60/50 Cal Bike

50 Slam Balls (Athlete Choice)

40 Slam Ball Goblet Alt. Lunges (Athlete Choice)

30 Synchro Up-Downs

*P1 works while P2 rests. Up-Downs are done together. Split all other work as needed.

(Score is Rounds + Reps)

Thursday, February 15th

Workout

EMOM x 20 MINUTES

MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice)

MIN 2 – :45 Max KB/DB Gorilla Rows

MIN 3 – :45 Max Sit-Ups

MIN 4 – 1:00 DBL KB/DB Front Rack Hold

MIN 5 – Rest

(No Measure)

Friday, February 16th

Strength

EVERY 2:00 x 5 SETS*

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Clean**

*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is to start heavier and build to heavier.

**Option for Squat or Power.

(Score is Weight)

Workout

FOR TIME

400m Run

30 Box Jumps (20)

20 Hang Power Cleans (155/105)(115/75)

300m Run

20 Box Jumps (24/20)

10 Power Cleans (185/135)(135/95)

200m Run

10 Box Jumps (30/24)

5 Hang Squat Cleans (205/155)(155/105)

(Score is Time)

Saturday, February 17th

Workout

IN TEAMS OF 2…

AMRAP x 20 MINUTES

20 Ring Muscle-Ups or Pull-Ups

40 Cal Row

60 Wall Balls (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

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