February 23, 2019

February 23, 2019

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CROSSFIT
Metcon (Time)
for time
100 double unders
50 alternating dumbbell snatches 50/35
100 double unders
50 kettle bells 70/53
100 double unders

SWEAT
Metcon (AMRAP – Reps)
21 min AMRPAP (Teams of 3 )
21 Assault Calories
21 Burpees
21 KB Swings (53/35)
21 Abmat Sit-Up

1 Person Works
Split Reps However
1 ABMAT Per Team
Fast Transitions
RX + Team of 2

STRONGMAN
Metcon (Time)
Strong WOD
40 x Cals Assault Bike
30 x Power Cleans 95/65
30 x Cals Assault Bike
30 x Power Snatches 95/65
20 x Cals Assault Bike
30 x Power Cleans 135/95
10 x Cals Assault Bike
30 x Power Snatches 135/95
Metcon (Time)
Strongman “Fass Fit”
3 Rounds for Time
10 Axle Deadlifts 275/185
20 Pull-Ups
30 Kettlebell Snatches 53/35
RX+ 315/205, 70/53
Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
“Roberts Ridge” Hero WOD (Time)
10 Clean & Jerk (185/115 lb)
20 Kettlebell Swings (70/53 lb)
30 Thrusters (95/65 lb)
40 Chest-to-Bar Pull Ups
50 Over-the-Bar Burpees
60 Wall Ball Shots (20/14 lb)
70 calorie Row