WOD

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7
Feb

Monday Feb 8th

CROSSFIT
30-20-10
Calorie Row
Alt DB Snatch 50/35

-rest 3 minutes-

10-20-30
DB Goblet Squat 50/35
Calorie Row

BARBELL
Back Squat
6×2 @80 %
Empty BarBell Snatch Work

5
Feb

Saturday Feb 6th

CROSSFIT
Partner
30 minute Cap
100 Cal Row buy-in
then
20 Rounds, Alt Rounds
9 Wallball 20/14
6 Weighted Ab Mat Sit-ups
3 Ring Dips

BootCamp
Back Squat 5×5 Build Up In Weight
Dead Lift 5×5 Build up In Weight

3
Feb

Thursday Feb 4th

CROSSFIT
EMOM x 6
3 TNG Deadlift at 60+%

4RFT
8 Deadlift 225/155
8 Bar Facing Burpee

BootCamp
EMOM 20
40 sec KB Dead Lift
40 sec KB Swings
40 sec Goblet Squats
40 Sec Bird Dogs

BARBELL
Clean
75-80-85
80-85-90
85-90-95

2
Feb

Wednesday Feb 3rd

CROSSFIT

15 min to find a heavy Split Jerk + 2 Front Squats

2 Rounds
4 min AMRAP
10 Plank Jacks
5 Candlestick Roll
10 Side V-up (each)
1 min Hollow Rocks

BARBELL
Back Squat
6×4 @ 80%

1
Feb

Tuesday Feb 2nd

CROSSFIT
5 min Cap
Accumulate 30 Strict Pull-ups
Scale: with band

AMRAP x 15 minutes
5 Pull-ups
10 Box Jumps 24/20
15 Air Squats

BootCamp
25 Min AMRAP
5 Pull Ups/Ring Rows
10 Box Jumps
15 Air Squats
20 Single Unders
1 min Rest

BarBell
Snatch Waves
65-70-75-80
70-75-80-85
75-80-85-85
90