2-21-20 WOD

7 Rounds, New Round Every 3 Minutes: 15/12 Calorie Bike 7 Muscle Ups *You can use bikes or you can row the same calories.. Focus on the gymnastics movement you are trying to get a little bit better at while under some fatigue. You should be getting 1-1:30 rest each round. Bike hard. THEN Deadlift

2-20-20 WOD

Back Squat 5 x 5 @ 70% of 1RM *Rest 2 minutes between sets. You should be able to move the bar well here today! THEN 15 min EMOM 1:30 Ab Mat Sit Ups 2:30/20 Push Ups 3:10 Single Arm Alternating Arm Dumbbell Snatch (60/40)

2-19-20 WOD

Bench Press (25 Minutes) 8 x 3 @ 60% of 1RM *Do these as tempo reps! 3-4 seconds on the descent. Drive the bar up as fast as you can. Press with speed. Rest about a minute after each set. For Time: 21-15-9 Calorie Row Strict Handstand Push Ups Rest 5 Minutes 21-15-9 Calorie Bike

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.

Crossfit Edina