Search

2/24/20 - 3/1/20

MONDAY 0222020


Clean Complex (10 min E2MOM) 1 Power clean + 1 Hang Squat Cleans

Metcon (Time) 30-20-10 Calorie Row Box Jumps (24/20)

Rest 3 minutes

Metcon (Time) 10-20-30 Assault Bike Calories Russian KBS (53/35)

TUESDAY 02252020


Front Squat (5 sets x 3 reps @ 80% of 3 RM) Rest 2:00 btw sets

Metcon (4 Rounds for time) Every 5 Minutes x 4 Sets: 250/200m Row 10 DB Strict press (Rx+ 10 Strict HSPU) 15 Toes To Bar 15 Burpees to Touch (jump to T2B Bar)

WEDNESDAY 02262020


Annie (Time) 50-40-30-20-10  Double-unders  Sit-ups

Rest 4:00

Grace (Time) For Time:  30 Clean and Jerks, 135# / 95#

Rest 3:00

1-Mile Run (Time) Max Effort 1-Mile Run

THURSDAY 02272020


Snatch complex (6 min EMOM) high hang snatch + Snatch w/ :02 pause just below knees

Right into...

Power Snatch (4 min EMOM x 1 rep)

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Midline 3 sets :45 Heavy DBall or Sandbag hold Rest :30 :45 max cal row Rest :30 :45 plank

FRIDAY 02282020


Strength EMOM 16: Min 1) 8 Staggered Stance Deadlifts (right) Min 2) 8 Staggered Stance Deadlifts (left) Min 3) 5-15 Ring Dips Min 4) 40 Sec Max Banded Tricep Extensions

Metcon (Time) 27-21-15-9 Alternating DB snatches 50/35 Single arm front rack DB lunges (Rx+ Overhead lunge) *200m run after each set

Aerobic Conditioning 5 sets 200m row Rest :30 btw sets

SATURDAY 02292020


Partner WOD

Metcon (AMRAP - Rounds and Reps) 25 min AMRAP 100 Pull ups 50 Clean and Jerks 25 Front Squats 100 Toes to bar 50 Power snatches 25 Front squats 60/40  Cal bike *Men switch every 15 cal *Women switch every 10 calsBarbell work: 95/65 (Rx+ 115/85)

Sunday 03012020

Metcon (Time) 2100m row 21 Box Jumps (24/20) 21 Deadlift 1500m row 15 Box Jumps 15 Deadlift 900m row 9 Box Jumps 9 Deadlift ASP 300M Sled Push (180/135)Rx Barbell: 155/125 Rx+ Barbell: 185/145 Sled Push can be done at any time in the workout -  can break it up but must do at least 100M each set.

4 views

Recent Posts

See All

Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

  • White Facebook Icon
  • White Instagram Icon

(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328