Monthly Archives: February 2019

Week of Feb 25, 2019

Week of Feb 25, 2019Strength Set Week 4 of 4Monday: Strength: Bench Press 5x3WOD: 4 Rounds:21 Deadlifts (135/95)15 Box Jump Overs (24/20")9 Push Jerks (135/95)Fitness:4 Rounds:21 Deadlifts (95/65)15 Box Jump Overs (24/20)9 Push Jerks (95/65) Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: AMRAP 15:5 Power Snatches (115/80)10 Overhead Squats (115/80)15 Hang Power Cleans (115/80)50 Double UndersFitness:5…
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Week of Feb 18, 2019

Monday: FAMILY DAY - 9AM ONLYWOD:  CrossFit Linchpin 02/01/20192 Rounds1 Mile Run(if its warm!) Row45 WBS (20/14)35 Pushups25 Deadlifts (185/135)15 K2E Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: 3 rounds5 Ring Muscle-ups (RX+), 5 C2B Pull-ups (RX)10 Squat Cleans (135/95)20 Box Jumps (24/20”)Fitness:5 Jumping Pull-ups10 Squat Cleans (95/65)20 Box Jumps or Steps (20”) Wednesday: Strength: Push Press…
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Week of Feb 11, 2019

Strength Set Week 2 of 4Monday: Strength: Bench Press 5x3 - All five sets at the same weightWOD:  AMRAP 2030 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie RowFitness: 30 Front Squats (65/45)30 Box Jumps (24/20)30 Knee Raises30/21 Calorie Row Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: AMRAP 1215 Pull-ups21 Power Cleans (115/80)27 Double UndersFitness:15…
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