Feb 16-20 WK 7

Monday
Crossfit Total
20 minutes per lift

Squat
Strict Press
Deadlift

*talk to a coach about a repetition maximum if scaling, or proper strength protocol

Tuesday
Skill- Jump Rope
5rnds of :30 on / :30 off

Skill 2- American KB Swings

5 rnds of :30 on / :30 off

WOD
Team Relay (3-4)
4 rnds 4 time

15 Cal Row
10 Push Ups
5 Burpee Box Jumps
10 MB Slams
15 Wall Balls

Team Buyout- 100 DU's/200Jump rope per team member

Wednesday
Skill- KB Clean & Press
4 rnds of 6/6

Strength- Bench Press & BB Row 4x8

WOD
Tabata
8 rnds of :20 on :10 off

BW Squats
Sit Ups
Cal Row
KB Swings
Jump Rope/DU's

Thursday
Skill- Row
Test 1000 m Row

Strength
Thruster
5-5-5-5-5

WOD
Partner 4 Time
- can break up reps in any way, must keep order and complete prescribes reps

20 Power Snatches  115/75                 Scale- 75/55
30 Burpees
40 Box Jumps  24/20
50 C2B                                               Scale- Jumping Pull Ups
40 Box Jumps
30 Burpees
20 Power Snatches

Friday
Skill- Bar Complex

Strength
EOMOTM 14 min
2 DL
2 H. Clean
2 Front Squats
2 Jerks
2 B. Squat

WOD
Complete as 12 min AMRAP

4 HSPU's
4 Chin Ups
8 BW Squats
8 Burpees
12 Jumping Lunges
12 T2B

Feb 9-13 WK 6

Monday
Skill- KB work

Strength
Back Squat
EOMOTM 10 min
4-6 @ 70-80%

WOD
4 rnds 4 time

16 KB Swings 53/44
8 Burpee Box Jumps 24/20
4/4 Pistols

Tuesday
Kipping and/or Butterfly
T2B/Pull Ups/HSPU/Dips
10 minutes

WOD
14 min ARMAP
60 cal row
50 T2B                             S- K2E or Leg raises
40 Wall Balls 20/14
30 Cleans 135/95
20 C2B                             E- MU's     S- Banded or Jumping

Strength
Bench Press 5x3
BB Row 4x8

Wednesday
Strength
Deadlift EOMOTM 10 min
4-6 @ 70-80%

Skill
DU's & P. Snatches

E/RX
3 attempts to Est. AMAP in a row DU's

S- 5 min Est. AMAP singles in a row

WOD
10 minute ARMAP

30 DU's or 90 Singles
15 P. Snatches @ 75/55       S- H. Snatch Empty Bar

Thursday
Skill- Split Jerk off Rack
EOMOTM for 10 min
2-4 Jerks

Strength
Strict Press EOMOTM 10 min
4-6 @75+%

WOD
Down & Up the ladder 4 time
100 BW Squats
75 Sit Ups
50 Push Ups
25 Dips
25 C2B
50 Push Ups
75 Sit Ups
100 BW Squats

Friday
Skill- Box Jumps
EMOTM for 5 min 10 Box Jumps "try touch and go"

Strength
Build to Max Height Box Jump
S- Use Bumper plates from ground

WOD
50 Cal Row                                      S- Subtract 5 reps from everything
40 Wall Balls
30 Pull Ups
20 Clean & Jerk & 145/105             S- 95/55
10 Burpees
20 Clean & Jerk 135/95
30 Pull Ups
40 Wall Balls
50 Cal Row

Feb 2-6 WK 5

Monday

Skill- Rowing
"Partner tag team row, switch every 250m"

Each partner complete 3 rnds of 250m row AFAP

Strength
Deadlift 15 min

E/RX- 3x6 @ 80+% then...

            2-2-2 "build to strong double"

S- EOMOTM 14 min 5 DL & 10 sec L-sit or hold

WOD
Complete AMRAP in 12 min

100 Wall Balls  20/14                        E-150 WB's, 90 DU's, 30 MU's
60 DU's                                              S- 75 WB's 12/8, 30 DU's, 10 Pull Ups
15 C2B Pull Ups

Tuesday

Skill- Split Jerk
EOMOTM 8 min 2-4 Split Jerks off rack

Strength
Strict Press 7x3
S- 6x6

WOD
10 min AMRAP

5 Hang Clean 135/85         E-175/125   S- 95/55
7 Bar Facing Burpees
10 Push Ups

Wednesday

Skill 1- Jump Rope/DU's  

5 rnds of 30 Jump Rope
10 KB Swings

Skill 2- Box Jumps & "touch & Go"

5 rnds of 5 Box Jumps
5 Goblet Squat
5 Sit Ups

WOD
JACKIE

1000 m Row                                S- 750 m, 30 thrusters, 20 Jumping Pull Ups
50 Thrusters empty barbell
30 Pull Ups          

Thursday

Skill- Shoulder to OH

Strength- Back Squat 15 min
6-6-6 then... 
2-2-2 "build to strong double"

S- EOMOTM 14 min 5 Squat + 5/5 Payloff Press

WOD
4 rnds 4 time

10 Shoulder to OH 115/75             E- 145/105   S- 65/45 & Sit Ups
20 T2B

Friday

Skill- Rope Climb & HSPU's/ holds

8 min practice

Strength
Bench Press 5x5 & 1-2x Rope Climb after each set


WOD
Modified Ferngie

5 min ARMRAP

5 C2B Pull Ups
5 Hand Release Push Ups
5 HSPU's
5 OH Squat 95/65

Rest 3 min

Then repeat what you completed above for time