2-19-19 WOD

Deadlift 6 x 8 @ 55% of 1RM Dumbbell Bench Press 12-12-12-12-12-12 *Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts. THEN 20min AMRAP: 800m Row 5rds 5 Strict Pull Ups 10 Push Ups 15 Air Squats

2-18-19 WOD

Back Squat 4 x 8 @ 65% of 1RM THEN 4 Rounds for Time: 15 Burpee Box Jump Overs (24/20) 25 Alternating Arm Dumbbell Snatch (50/35) 100 Double Unders Rest 1:30

2-14-19 WOD

4rds 40 Double Unders 20/15 Calorie Row/Bike/Run 40 Double Unders 30 Abmat Sit-Ups   THEN   Cash Out: 3rds for QUALITY: 50’ Handstand Walk OR :30 Handstand Hold 15 Shoot Thrus :45 Hollow Hold  

2-13-19 WOD

Power Snatch 2,2,2,2,2   THEN   Every 4 Minutes for 12 Minutes: 10 Power /Snatches (115/75) 15 Burpees 20 Pull Ups

2-12-19 WOD

2 Minute AMRAP: Max Reps Double Unders *New Movement of the Month!   THEN   Bench Press (25 Minutes) 10-10-3-3-3 *Work up to a heavy triple for the day but start with 2 good warm up sets of 10. Add weight each set. Do 7 Strict Pull Ups after each set.   THEN   15

2-11-19 WOD

Squat Clean 1 Rep Max *Try to PR today! This is our retest for our movement of the month! THEN “Diane” For Time: 21-15-9 Deadlifts RX(225/155) Handstand Push Ups

2-8-19 WOD

Back Squat 7 x 3 @ 85% of 1RM THEN 3rds for Quality 8 Tempo Double Kettlebell Front Squats (5 seconds down) 10 Strict Pull Ups 20 V-Ups

2-7-19 WOD

1K Row Time trial   THEN 30min AMRAP: 20 Toes to Bar 20 Handstand Push Ups 100 Double Unders 20 Single Arm Dumbbell Push Press (50/35#) 2 Legless Rope Climbs 1 Minute Rest

2-6-19 WOD

Squat Clean 2 Rep Max   THEN   10min Alternating EMOM: 15 Kettlebell Swings (70/53#) 10 Burpee Box Jumps (24/20”)   2 Minute Rest   10min Alternating EMOM: 50’ Handstand Walk 20 AbMat Sit Ups

Crossfit Edina