Programming: Week of Feb 20

Monday

15 Minutes to complete:

Level 1:
Press 3×5

Level 2:
Split Jerk 1RM

- rest 5 minutes

3 Rounds for Max Reps
Max Russian KB Swing (2 pood / 1.5 pood)
Max Ring Pushup

- rest 5 minutes

200 Meter Farmer’s Walk

—————————————————————————

Tuesday

20 Minutes to complete:

Level 1:
Deadlift 5RM

Level 2:
5×1 3 Position Snatch – heaviest possible, rest 60 sec between sets
3×5 Snatch High Pull – rest 60 sec between sets

- rest 5 minutes

3 RFT
10 Squat Clean (135 / 95)
20 Box Jump (24″ / 20″) – step down from box

- Rest 5 Minutes then

3 x Max Ring or Bar L-Sit

—————————————————————————

Wednesday

AMRAP in 20
200 Meter Run
15 KB Swing (1.5 pood / 1 pood)
10 Pullups (sub ring rows)

- rest 5 minutes

3 x Max Handstand Pushups

—————————————————————————

Thursday

15 Minutes to complete:

Level 1:
Back Squat 3×5

Level 2:
Wendler Back Squat – Calculate your Wendler Cycle

- rest 5 minutes then

3 RFT
20 Plate Snatches (45 / 25)
20 Overhead Plate Lunges (10 each leg @ 45 / 25)
20 Plyo Pushups (45 / 25)

- rest 5 minutes then

50 Unbroken Wallballs

—————————————————————————

Friday

15 minutes to complete:

Level 1 and Level 2:
Power Clean 5×3

- rest 5 minutes

3 Sets for Times
20 Sandbag Box Jumps (24″ / 20″) – step down from box
30 Ring Rows (get as horizontal as possible)
40 Mountain Climbers
50 Double Unders (sub 150 singles)
- rest 3 to 5 minutes between sets

—————————————————————————

Saturday – Project Iron Angel

3 rep max floor press

then

10 rounds pushup complex

then work for 15 minutes

10 landline rotations
10 wallballs
10 kb wide upright row
10 Windsheild Wipers

end with heavy as possible sled pull

—————————————————————————

Saturday – Reebok CrossFit Games Open 12.1

TBA – CrossFit will release the workout on Wed night at 8PM

  • by Coach Jay
  • posted at 4:46 pm
  • February 19, 2012