Monthly Archives: February 2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + 10 jerk
then, 3x1 Clean and Jerk build to 65% (add load each set)

Strength:
Clean and Jerk
3x3 - 65%, 75%, 85%*+

* try to get an extra rep or two

WOD
3RFT
10 C&J 135/95
15 Ring Dips
20 KB swings 53/35

RX+ 165/125 - KB 62/44
MRX/SC - 115/75, box dips, 44/26

Skill Work
A.Bench
3x3*
65%,75%,85%*

B.Power Clean
5x1 - add weight each rd

WOD
4 RFT
12-9-6-3 Power clean
10 barbell ctb push ups
Alternate Bike 12/9 Cal / Row 250/200

Rd1 135/ 85
Rd2 155/105
Rd 3 175/125
Rd 4 195/145

Skill Work
Front Squat
3x3*
65%,75%,85%*

* try to get an extra rep or two

WOD
3 person team
15 min amrap

a1. bike 12/10 pacer

a2. max thrusters 95/65

a3. oh weighted plate hold 45/25

Skill Work
A. Dead Lift
3x3*
65%,75%,85%*
B. Snatch
3x3*
65%,75%,85%*

* try to get an extra rep or two

WOD
3 RFT

500/400M Row
21 KB Swings 53/35
15 K2E
9 Snatch 115/85

RX+ KB 62/44, Sn 135/95