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28
Feb

Monday March 1st

CrossFit
AMRAP x 25 minutes
2-4-6-8…
Wallballs 20/14#
Weighted Sit-up
Med Ball Cleans

Barbell
Squat Clean + Push Press
10 Sets Starting At 70% Of Push Press

26
Feb

Saturday Feb 27th

CrossFit
Partner
“”Ingrid””
10 rounds each; alt rounds
3 Snatch 135/95
3 Burpee over bar



BOOTCAMP
Back Squat 5-4-3-2-1-1
Dead Lift 5-4-3-2-1-1
Lunges 4x50Ft Two Dumbbells

24
Feb

Thursday Feb 25th

CROSSFIT
3 RNFT
30/20 Calorie Row
20 Side V-up (each side)
1 minute Plank
100m Farmer Carry

BOOTCAMP
EMOMx20
1)12 Wall Balls
2)12 Weighted sit Ups
3)6 Burpees
4) 45 sec Plank

BARBELL
Back Exts
Empty Barbell Work
Roll Out

23
Feb

Wednesday Feb 24th

CROSSFIT
Find a heavy Push Press + 2 Push Jerk + 3 Split Jerk

METCON
10 Rounds
5 Box Jumps
5 Deadlifts 155/105

BARBELL
Hang Snatch % Off Of Power Snatch
75-80-85
80-85-87.5
85-87.5-90
87.5-90-92.5

22
Feb

Tuesday Feb 23rd

CROSSFIT
Skill Work – Linking Bar MU

METCON
5-4-3-2-1 Bar Muscle Up
1-2-3-4-5 Squat Clean 185/125

BOOTCAMP
24 min AMRAP
10 Cal Row
10 Russian Kettle Bell Swings
10 Goblet Squats
10 Pull Ups/Ring Rows

BARBELL
Hang Squat Clean
1×5 @80% of Power Clean
1×5 @85% Of Power Clean

21
Feb

Monday Feb 22nd

CROSSFIT
4 Rounds
25 ft Overhead Walking Lunge – Right Arm 50/35
10 Burpees
25 ft Overhead Walking Lunge – Left Arm 50/35
10 Pistols
800-600-400-200m Row

BARBELL
12 Min To Find A Heavy 3 Position Snatch Top To Bottom
Back Squats 6×2 @ 80%

19
Feb

Saturday Feb 20th

CROSSFIT
Partner Holleyman, alt rd
30 total rounds
5 Wallball 20/14
3 HSPU
1 Snatch 135/95 Power Or Squat
(scale 70% of clean)

BOOTCAMP
Dead Lift 5×3
DB Shoulder Press 3×8
3 x max Push Ups 2 min Rest Between Sets

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