WODs

CrossFit

Tomorrow | February 19, 2020
02/19/2020
Accessory
Banded Pull Aparts (50)
Strength/Skill
Hang Power Snatch (3-3-3-3-3)
Level 3
Metcon (Time)
" 21-15-9
Power Snatch 95/65
Pull ups
2 Min Break Then
5 Mins for Total Cals"
Level 2
Metcon (Time)
" 21-15-9
Power Snatch 75/45
Pull ups
2 Min Break Then
5 Mins for Total Cals"
Level 1
Metcon (Time)
" 18-15-9
Power Snatch 965/35
Body Rows
2 Min Break Then
5 Mins for Total Cals"
Today | February 18, 2020
02/18/2020
Accessory
Lateral Raise (50)
Use 2.5lb or 5lb plates
Strength/Skill
Push Jerk (5 x 40% 5 x 50 % 5 x 60 %+)
Level 3
Metcon (AMRAP - Rounds and Reps)
"10 Mins
25 DU
15 KTE
5 HSPU
30 SEC Plank"
Level 2
Metcon (AMRAP - Rounds and Reps)
"10 Mins
2o DU
15 KTE
3 HSPU 2 Abmats
30 SEC Plank"
Level 1
Metcon (AMRAP - Rounds and Reps)
"10 Mins
50 SU
10 KTE
5 HRPU
30 SEC Plank"
Yesterday | February 17, 2020
02/17/2020
Accessory
Plank Holds (Time)
Center hold, forearms on ground
Strength/Skill
Front Squat (5 x 40% 5 x 50 % 5 x 60 %+)
Level 3
Metcon (Time)
"7 Rounds
7 Front Squats 135/95
15 Sit ups
200m Row"
Level 2
Metcon (Time)
"7 Rounds
5 Front Squats 115/75
10 Sit ups
200m Row"
Level 1
Metcon (Time)
"7 Rounds
5 Front Squats 95/65
15 Sit ups
200m Row"

HPLite

Tomorrow | February 19, 2020
02/19/2020
Strength/Skill
Shoulder Press (5 reps EMOM for 10 )
Accessory
Upright Rows (10-10-10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
"CINDY
20 Min Amrap
15 Air Squats
10 Push ups
5 Pull ups "
Scale as Needed
Today | February 18, 2020
There is no workout posted for HPLite today, please check again tomorrow.
Yesterday | February 17, 2020
02/17/2020
Accessory
Plank Holds (Time)
Center hold, forearms on ground
Strength/Skill
Back Squat (5 EMOM for 10 Mins)
Metcon
Metcon (AMRAP - Rounds and Reps)
"""18 Mins
12 Wall Balls
8 Sit ups
6 Body Rows
30 Sec Plank"""