Week of February 4th

February is in full swing and that means one thing…..

The Open is here!

That means you guys need to head over to games.crossfit.com and get your butts signed up. We are doing shirts and we would like to be able to get them put in on time, but not if you sign up last minute!

Monday

3 Rounds For Time (9:00 cap):

-15/10 Calorie Row

-15 Push Press, RX (135/95)

At 10:00, in 10:00, find:

-4RM Push Press

Tuesday

“Strict Cindy”

20:00 AMRAP

-5 Strict Pullups

-10 Pushups

-15 Air Squats

Accumulate a 2:00 hold in a Double KB/DB overhead hold.

Wednesday

Every 4:00 for 5 Sets:

-3 Deadlifts, compare to 12-28-18

Thursday Open Gym workout option

5 Rounds For Time:

-400m Run

-10 1-arm DB OHS, right side, RX (50/35)

-10 1-arm DB OHS, left side

Friday

For Time:

-100 Double Unders

Then, 5 Rounds of

-:20 L-Sit Hold

-10 Power Cleans, RX (155/105)

Then, 100 Double Unders

Saturday

For Time with a partner:

-100ft synchronized double DB overhead lunge

-50 Strict HSPU

-100ft synchronized DB front rack lunges

-50 Strict Ring Dips

-100ft synchronized DB by sides lunges

-50 Strict Pullups

-100ft synchronized single DB front rack lunges (50ft on right, 50ft on left)

RX (50/35)

Go get signed up!