Saturday, March 1st

3 Rounds
Max CTB Pull-ups
- rest 1 minute
Max HSPUs
- rest 1 minute

Hex Bar Deadlift 3

3 Rounds
20 Box Jumps
20 KB Swings
20 Push-ups

Friday, February 28th

CrossFit Games Open 14.1
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Thursday, February 27th

Hang Snatch + Snatch
7 x 1 @ 75-80% of Snatch 1RM

3 Rounds
250m Row
15 Power Snatches (75/55)
10 CTB Pull-ups
- Rest 1 Minute

Wednesday, February 26th

Back Squat 5

21 - 15 - 9
Thrusters (95/65)
Burpees
Wallballs (20/14) - if you go heavier, they MUST be unbroken

Skill Work:
You know what you need to get better at. Don't do overdo it. Your 1st open WOD is in 2 days.

Tuesday, February 25th

Split Jerk 1

15 Min. AMRAP
Jerk Ladder – one Jerk to begin first round, two to begin second, three to begin third, etc.
5 Pull Ups
10 Push Ups
15 Squats

10 Rounds
:20 seconds Row
:20 rest
- Then
100 Double Unders

Monday, February 24th

3 Rounds
10 CTB Pull-ups
10 HSPUs
50 Double Unders

Power Clean
7 minutes to establish a heavy single
7 x 1 @ 80% of that single - makes these pretty

1000m Row
21 - 15 - 9
KB Swings
KB hop Burpees
500m Row

Saturday, February 22nd

Snatch
On the Minute for 4 minutes
5 @ 50% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
3 @ 60% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
2 @ 70% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
1 @ 80% of 1RM Snatch


Press 5

AMRAP in 10
10 Shoulder to Overheads 115/80
10 Burpees
10 Box Jumps

Friday, February 21st

Muscle-up Practice (do this 1st, with fresh shoulders)

Clean & Jerk 1

3 Rounds
7 Heavy Clean & Jerks
14 L-sit Pull-ups

10 Rounds
1 minute Row
1 minute Rest

Thursday, February 20th

Back Squat 6

21 - 15 - 9
Pull-ups
Front Squats (95/65)

50 Double Unders
30 Lateral Box Jumps
50 Double Unders
30 Burpees
50 Double Unders

Wednesday, February 19th

3 Rounds
1 Legless Rope Climb
10 CTB Pull-ups
10 HSPUs
10 Pistols

Deadlift 3

7 Rounds
5 Deadlifts (245/165)
15 Wallballs (20/14)

Tuesday, February 18th

Every 30 seconds for 3 minutes
1 Clean & Jerk @ 80% of 1RM (no power cleans)
- rest 2 minutes
AMRAP in 2
Max Clean & Jerks @ 80% of 1RM (no power cleans)

Overhead Squat 3

AMRAP in 12
7 Toes to Bar
7 Overhead Squats (95/65)
21 Double Unders

Monday, February 17th

3 Rounds
5-10 Deficit HSPUs
10 Pistols
30 Double Unders

Power Snatch 2

3 Rounds
15 Power Snatches
15 Pull-ups
15 Burpees

Tabata Row

Saturday, February 15th

OTM 10
1 Clean & Jerk @ 80% of 1RM + 10lbs

Push Press 5

10,9,8,7,6,5,4,3,2,1
Push Presses
Wallballs
V-ups

Friday, February 14th

Skill Work
3 Rounds
Max CTB Pull-ups
Max HSPUs
20 Pistols, alternating

Back Squat 8

3 Rounds
500m Row
21 Box Jumps
12 Front Squats
- Rest 2 minutes

Tabata Row
- Treat each :20 as a 100% max effort row. Dig deep. This is going to be uncomfortable if you let it.

Wednesday, February 12th

OTM 10
1 Snatch @ 80% of 1RM + 10 lbs 

Press 3

4 Rounds
10 Shoulder to Overheads (115/80)
20 KB Swings
30 Air Squats

Tuesday, February 11th

Front Squat 3

7 Rounds
7 Thrusters, 75/55
7 Pull-ups
7 Burpees

20 HSPUs
30 Wallballs
40 Double Unders
10 HSPUs
20 Wallballs
30 Double Unders

Monday, February 10th

Gymnastics skill work
Pick your weakness(es), and spend 10-20 minutes on it.
 
Hang Clean Pull + Hang Power Clean + Jerk

1000m Row
30 Power Cleans

Saturday, February 8th

Back Squat 10

AMRAP in 10
5 Pull-ups
10 Push-ups
15 Air Squats

400m Row
- 30 sec Rest
400m Row
- 60 sec Rest
400m Row
- 90 sec Rest
400m Row
- 120 sec Rest
400m Row

Friday, February 7th

Deadlift + Hang Power Clean + Jerk 1

4 Rounds
12 Pull-ups
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Shoulder to Overheads

Thursday, February 6th

Hang Snatch 2

3 Rounds
20 Back Squats (185/125)
20 Deadlifts (185/125)
- Round 1 should be unbroken, so choose your weights according. This workout is performed with one barbell, and the back squats are cleaned from the ground.

"Jeremy"
21 - 15 - 9
Overhead Squats
Burpees

Wednesday, February 5th

Every 30 seconds for 7 minutes
1 Clean @ 85% of 1RM

Split Jerk
OTM 7x2

AMRAP in 12
7 Toes to Bar
9 Shoulder to Overheads (115/80)
11 Wallballs

Wednesday, February 5th

Tuesday, February 4th

Back Squat 2

7 Minute ascending ladder (3/3, 6/6, 9/9...)
Front Squats (115/80)
Box Jumps

30 CTB Pull-ups
20 HSPUs
500m Row
30 Burpees
100 Double Unders

Monday, February 3rd

Every 30 seconds for 7 minutes
1 Power Clean @ 85% of 1RM + 5lbs

Hex Bar Deadlift 4

800m Row
-then
5 Rounds
5 Deadlifts
10 Burpees