Thursday 2/28/19...... front squats + push press

#1. AMRAP- 8

     40 DUBs
     10 front squats (95/65)

Rest 4 minutes

#2. AMRAP - 8

     40 DUBs
     10 push press (95/65)

Monday 2/25/19.... back squat then metcon

#1. Back squat: 4x4

#2. Conditioning: 6 rounds for time

     12 DB snatches
     15 push ups
     250/200 meter row

Friday 2/22/19 Crossfit open Wod 19.1

AMRAP-15

19 Wallballs

19 calorie row

Men= 20# Wallballs - 10’ target
Women - 14# Wallballs - 9’ target

Thursday 2/21/19.... Deadlifts

#1 Deadlifts: 5-5-3-3-3

#2. Conditioning:  1-2-3-4-5-6-7-8-9-10 - Deadlifts

                               10 KB swings

                                10 sit ups

Tuesday 2/19/19..... power cleans

#1. Strength: power cleans

#2. Conditioning: AMRAP- 15

     5 HSPU
     10 medball cleans
     20 sit ups
     40 Dubs

Wednesday 2/13/19....front squats

#1. Front squats - 3 RM

#2. Conditioning: AMRAP-12

     5 front squats

     10 pull ups

     25 DUBS

Thursday 2/7/19

#1. Floor press 5x5

      Bent over row 5 x 10


#2. Conditioning: AMRAP-15

     6 pull ups

     9 push ups

     12kB swings

     35 DUBS

Tuesday 2/5/19..... Deadlift

#1. Strength: Deadlift. 3-3-3-3

#2. Conditioning: 5 rounds for time

     200 meter row

     10 deadlifts

     10 Wallballs

Monday 2/4/19..... “Satan’s Whiskers”

#1. Strength: Back squats: 5-4-3-2-1

#2. Conditioning: 3 rounds for time

     10 chest to bar pull ups

     10 front squats (165/110)

     10 burpees

Saturday 2/2/19

          “Layup”
Conditioning: for time

50-40-30-20-10

     Double unders
     Abmat sit ups

Directly in to....

5-10-15-20-25

     Kettlebell swings (53/35)
     Wallballs
 
* this took me 28 minutes

Friday 2/1/19.... Wallballs, Deadlift, Burpees

Conditioning: 3- AMRAPs

     #1. AMRAP-5

Buy in: 25 Wallballs
12 Deadlifts
12 lateral burpees over bar

     Rest 5 minutes

     #2. AMRAP-5

Buy in: 20 Wallballs
9 deadlifts
9 lateral burpees over bar

     Rest 5 minutes

     #3. AMRAP- 5

Buy in 15 Wallballs
6 deadlifts
6 lateral burpees over the bar