CrossFit Workouts for Week of 2/15-2/19/2021

Monday, February 15th         

WORKOUT

FOR TIME

40/30 Cal Bike

40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

*DB Can be held in any way above the waist.

(Score is Time)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

Tuesday, February 16th         

STRENGTH

3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift

+ 1 Hang Power Snatch (Above the Knee)

+ 1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

*Weight stays Light for all 3 Sets

(Score is Weight)

WORKOUT

4 SETS ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Power Snatch*

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

SET 1 – 15 Reps @ (95/65)|(65/45)

SET 2 – 12 Reps @ (115/75)|(75/55)

SET 3 – 9 Reps @ (135/95)|(95/65)

SET 4 – 6 Reps @ (155/105)|(115/75)

(Score is Reps)

Wednesday, February 17th    

WORKOUT

5 SETS FOR MAX REPS

1:00 DB Front Squats (Athlete Choice)

1:00 Box Jumps (30/24)*

1:00 DB No Push-Up Renegade Rows

1:00 Hollow Holds

1:00 Rest

*Athlete must step down from the box. (Score is Reps)

Thursday, February 18th  

SKILL

EMOM x 10 MINUTES

MIN 1 – 5 Strict TTB + :20 Hollow Body Hang*

MIN 2 – :45 Shuttle Run (EZ)

*Drop between TTB + Hang

(No Measure)

WORKOUT

4 ROUNDS FOR TIME

15 Toes to Bar

15 Deadlifts (225/155)|(155/105)

400m Run

(Score is Time)

Friday, February 19th

WORKOUT

AMRAP x 15 MINUTES

5-10-15-20…and so on

Wall Balls (20/14)|(14/10)

DB Hang Muscle Cleans (35/20)|(20/10)

Hand Release Push-Ups

(Score is Rounds + Reps)

FINISHER

3 SETS FOR QUALITY

8 DB Zottman Curls

Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

(No Measure)

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