Monday, February 20, 2017


Monday, February 20, 2017

Hoping everyone took advantage of the beautiful weather over the week. Now it’s time to grind. This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30 pm to Watch the 17.1 announcement.


Strength and WOD Schedule:
Monday: Hang Cleans, rope climbs and DB snatches
Tuesday: Back Squat 20 Rep Retest
Wednesday: Diane
Thursday: Push Jerk
Friday: Open Wod 17.1
Saturday: Front Squat 20 Rep Retest (May change based on 17.1)
Sunday: Power Snatch


EMOM 15:
Min 1: 5 Touch n Go Hang Power Cleans*
Min 2: 2 Legless Rope Climbs, Fx: 2 Rope Climbs
Min 3: 20 alternating DB snatches*

*choose heaviest weights possible

3 Rounds:
400m run
50 double unders
15/10 Ring Dips Fx: 9/6 Ring Dips

RX+ use high rings for ring dips