CrossFit – Mon, Feb 6 Clean (Weight) <p>Monday</p><p> </p><p>Clean Progression</p><p>5 x 1 Clean Pull + 1 Clean from Power + 1 Low Hang Clean</p><p>@55%,60%,60%,65%,65%</p><p> </p><p>5 x 1 Hang Clean + 1 Clean</p><p>@65%,70%,70%,75%,75%</p><p></p><p>5 x 2 Cleans @ 80% and build</p><p> </p><p>Metcon</p><p>3 Minutes on, 2 Minutes off x 4 Rounds</p><p> </p><p>21/17 Cal Ski/Row</p><p>15 Power Snatches 95/65 (75/55)</p><p>Max reps in remaining time…

CrossFit – Fri, Feb 3 Deadlift (Weight) <p>Deadstop Deadlift</p><p>5×3 @ 70%</p><p>Then</p><p>3,2,2,1,1 build to a heavy</p> Metcon (Time) <p>800m Run Buy in<br />Then<br />40-30-20-10<br />Pushups<br />Alt Jumping Lunges<br />V-ups<br />Then<br />800m Run Buy Out<!–/data/user/0/com.samsung.android.app.notes/files/clipdata/clipdata_bodytext_230202_212737_324.sdocx–></p>

CrossFit – Mon, Jan 30 Clean (Weight) <p>Monday</p><p> </p><p>5 x 1 Clean Pull + 1 Low Hang Clean + 1 Clean + 2 Push Jerk</p><p>@50%,55%,60%,65%,70%</p><p> </p><p>7 x 3 Clean Pulls @ 90%,95%,100%,105%,110%</p> Metcon (Time) <p>5 Rounds</p><p>3 RMU/BMU (9 Pullups)</p><p>30 Wallballs</p>

CrossFit – Thu, Jan 26 Back Squat (Weight) <p>4 x 9 @ 65%</p> Metcon (Time) <p>3 Rounds</p><p>21/18 Cals<br />10 HPC 95/65<br />15/12 Cals<br />10 HPC<br />9/7 Cals</p><p>Rest 2 minutes between rounds</p> Strength <p>4 x 8 Heavy Glute Bridges</p><p>8/8 Single Leg Bridges between each round</p><p> </p><p>4 x 8/8 KB Knees Over Toes Lunge</p><p> </p><p>Superset with</p><p> </p><p>4 x Banded Shuffle…

CrossFit – Wed, Jan 25 Metcon (8 Rounds for reps) <p>Wednesday</p><p> </p><p>Every 4 mins x 8sets</p><p>12/10 cal BikeErg/ Ski (Row)</p><p>8 Box Jump Overs</p><p>4 clusters (155/105)</p><p> </p><p>*even rounds bike erg</p><p>*odd rounds ski (row If no ski or bike available)</p><p> </p><p>*goal is to sprint and try to finish around 1:30-2:00 each set</p><p> </p><p>Post Workout Strength</p><p>4 Rounds</p><p>10 Banded Face Pulls</p><p>10 Band Pull…

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