February 2018

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Chuck 18’”
2 Rounds for Time:
28 box jumps
7 deadlifts
14 ring dips
7 deadlifts

Weightlifting Strength Development, Open Cycle

Front or Back Squat Clusters
Squats will be performed as clusters today.
Athletes will perform 1st week of clusters at 70% 1RM or 80% of 5RM.

Tri-Modal Conditioning, Long Duration

“CrossFit Open 18.1” AMRAP 20:
8 toes-to-bar
10 hang clean & jerk w/ 1 DB
14/12 calorie row

Gymnastics Conditioning, Repeat Sprint Intervals

“Lexi”
AMRAP 5:
10 burpees :20 rest
1 min rest

Weightlifting Strength: Deload Week

Conventional or Sumo Deadlift
5–5–3–3–1–1–1–1

Weightlifting Conditioning, Mid Duration

“Jenny“
5RFT*, with one dumbbell:
12 deadlifts
9 hang cleans
6 push jerks
6 snatches

Pushup Skill / Gymnastic Development

Wall pushups: 10 reps
30in box pushups: 10 reps
24in box pushups: 10 reps
20in box pushups: 10 reps
Chest to floor pushups

Weightlifting Strength- Deload Week

3 Sec Pause Back or Front Squat-
5–5–3–3–1–1–1–1

Weightlifting Strength Developm Maintenance Series- Week 4/4

Every 90 sec,
5 rounds
3-5 Squat Cleans, Climbing

Tri-Modal Conditioning, Long Duration

For time,
27 – 21 – 15 – 12 – 9 – 6 – 3 rep rounds
bar facing burpees
deadlifts
in between each round double-unders, increasing