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Monday, 2/18/2019
A. Push Press
Take 15-20 minutes to find a new 1RM
B. “18.1”
AMRAP in 20 minutes
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (35/50)
Use kettlebell, if needed (16/24)
12/14 calorie Row
———-
Tuesday, 2/19/2019
A. Deadlift
Take 15-20 minutes to find a new 1RM
B. “18.1”
For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 lb)
Use kettlebells, if needed (16/24)
Bar-Facing Burpees
Then, “18.2 A”
1 rep max Clean
Time Cap: 12 minutes
———-
Wednesday, 2/20/2019
A. Bench Press
Take 15-20 minutes to find a new 1RM
B. “18.3”
2 Rounds for Time
100 Double-Unders
20 Overhead Squats (80/115)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (35/50)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
———-
Thursday, 2/21/2019
A. Back Squat
Take 15-20 minutes to find a new 1RM
B. Get ready for the Open”
CrossFit Baseline
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
———-
Friday, 2/22/2019
A. “19.1”
———-
Saturday, 2/23/2019
Barbell: TBD
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.