2-14-20 WOD

Sumo DeadlifT 5-5-5 *Work up to a heavy set of 5 for the day. THEN “The Standard” For Time: 30 Clean and Jerks (135/95#) 30 Muscle Ups 30 Power Snatch (135/95#) 15 Minute Time Cap

2-13-20 WOD

Snatch Grip Push Press + 2 Pause Overhead Squats 1-1-1-1-1-1 *Work up to a heavy single for the day. You will be somewhat limited in weight by what you can push press. Control the decent in the squat and get a good 2 second pause at the bottom. The focus here is getting comfortable and

2-12-20 WOD

Squat Clean 3-3-3 *Work up to a heavy triple for the day. Drop the bar after each rep. Make each rep look and feel as consistent as possible. THEN 15 EMOM 1: 10 Hang Power Cleans (185/125#) 2: 100’ Handstand Walk – work on HSW for the minute or :30 handstand hold 3: :45 bike/row

2-10-20 WOD

Overhead Squat 1 RM THEN For Time: 21-15-9 Overhead Squats (135/95#) 50 Double Unders Rest 3-5 Minutes 21-15-9 Overhead Squats (135/95#) Toes to Bar *These both should be FAST workouts. The OHS MUST be unbroken every set! If you fail to go unbroken on the first workout, drop weight for the second workout.

2-6-20 WOD

EMOM fo 10min 8 Power Snatch (75/55) 2 Bar Facing Burpees Rest 5min THEN EMOM for 10min 8 Push-Ups 4/4 Skater Squats Rest 5min THEN 100 Abmat Sit-Ups EMOM for 14min EVEN: 10 Squat Hops ODD: 90sec Hollow Hold

2-5-20 WOD

Bench Press 10-8-6-4-2 *Try to increase your weight each set finishing with a heavy set of 2 for the day. THEN For Time: 50 Double Unders 40 Wall Ball (20/14#) 30 Burpees 20 Double Dumbbell Push Press (50/35#) 100’ Dumbbell Front Rack Walking Lunge (50/35#) Rest 3 Minutes 100’ Dumbbell Front Rack Walking Lunge (50/35#)

2-4-20 WOD

Back Squat 10-10-10-10-10 *Work up in weight each set finishing with a heavy set of 10 for the day. Just some good volume here today. THEN For Time: 21-15-9 Bar Muscle Ups Calorie Bike Erg *This should be fast. High Intensity. Fast means that you shouldn’t be breaking this up too much! Maybe cutting the

2-3-20 WOD

Power Clean and Push Jerk 2-2-2-2-2 *Work up to a heavy double for the day. Drop the bar after each rep. Focus on your footwork and not letting your feet pop out too wide. Keep your heels on the ground during the dip for the jerk. THEN 5 Rounds for Time: 2 Rope Climbs 50’

1-31-20 WOD

5 Rounds for Time: 500m Row 12 Bench Press (Bodyweight/ .75 Bodyweight) 12 Strict Pull ups * The bench press should be no more than 2-3 sets per round. Cash Out, 4 Rounds for Quality: 6 Strict L Pull Ups 12 Parallette Shoot Through

Crossfit Edina