Week of Feb 18, 2019


Monday: FAMILY DAY - 9AM ONLY
WOD:  CrossFit Linchpin 02/01/2019
2 Rounds
1 Mile Run(if its warm!) Row
45 WBS (20/14)
35 Pushups
25 Deadlifts (185/135)
15 K2E

Tuesday: 
Strength: Back Squat 5x3 @80% of 1RM
WOD: 3 rounds
5 Ring Muscle-ups (RX+), 5 C2B Pull-ups (RX)
10 Squat Cleans (135/95)
20 Box Jumps (24/20”)
Fitness:
5 Jumping Pull-ups
10 Squat Cleans (95/65)
20 Box Jumps or Steps (20”)

Wednesday: 
Strength: Push Press 10-8-6-4-2
WOD: 3 Rounds
6 One Arm DB OH Squat (3 each side) (45/25)
12 TTB
18 OH Walking Lunge
Cash Out: 1000m row AFAP
Fitness:
6 One Arm DB OH Squat (3 each side) (30/15)
12 Knee Raises
18 OH Walking Lunge
Cash Out: 800m row AFAP

Thursday: 
Strength: Hang Power Clean 8-6-4-2-1
WOD: 21-15-9
KBS (24/16) (RX+32/24) 
Cal Row
V-ups
Fitness:@ (20/12)

Friday: OPEN WOD 19.1 

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