Thursday, February 14, 2019

Valentine’s Day!

Woooooo!

CrossFit - 6/12/330/430/530/630

Strength

E2MOM x 7 rounds - 14mins

2 Cleans (full depth if possible)

TnG or Singles

Conditioning

Valentine’s Day WOD

14min Partner AMRAP

7 Synchro Burpees

40 Partner Wall Ball Shots (20each)

7 Synchro Burpees

140 DU’s (70 each)/250 SU’s (125 each)

7 Synchro Burpees

14 Cleans (7 each) (205/135lbs) (165/110lbs) (95/65lbs)

LiveFit - 9am

Conditioning

45secs on - 15secs off x 4 rounds

Shuttle Runs

Rowing

Walking Lunges

Renegade Rows

Ball Slams

Core

3 Rounds

20 Situps

30 Russian Twists

40sec Plank

Adaptive - 1030am

Strength

Dips x 5reps x 3sets

WBS x 15reps x 3sets

Conditioning

7cal Bike

14 Shuttle Wheels

21 Ball Slams

28cal Ski Erg

35cal Row

CrossFit 101 - 730pm

Strength

12min EMOM

0: 5 Deadlifts (building in weight)

1: 3 attempts at a handstand hold or 2 Wall Walks

2: 5 Box HSPU

Conditioning

12min AMRAP

12 Deadlifts (lighter weight than EMOM)

9 Burpees

6 Box HSPU/Pushups (make difficult)

- Team 782