2-18-20 WOD

Front Squat 3 Rep Max *Work up to a 3-rep max for the day THEN 5 Minute EMOM: 5 Touch and Go Power Cleans @ 60% 5 Minute EMOM: 4 Touch and Go Power Cleans @ 65% 5 Minute EMOM: 3 Touch and Go Power Cleans @ 70% 5 Minute EMOM: 2 Touch and Go

2-17-20 WOD

For Time: 21-18-15-12-9 Shoulder to Overhead (135/95#) Toes to Bar 15 burpees between each round (not at the end) THEN Strict Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 *Try to do these in unbroken sets. Do these with a band if needed. Alternate sets as you work up in a group of 3-4 people!

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

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