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