February 11 – February 16, 2019

Monday: 

WOD: “Nancy”

400M Run

15 OHS(95/65)

5R4T 

Tuesday:

WOD: 

10 Thrusters (95/65)

10 Hang Cleans (95/65)

10 Box Jumps (24/20)

5R4T

Wednesday:

WOD: 

EMOM:   Deadlift/Push Up

Then 

Max Effort 1k Row and 1 mile Run

Thursday: 

WOD: Row Row Row your Boat

1 min Row  (270/235)- 1 min Burpees

1 min Row (270/235) – 1 min Clean and Jerks (95/65)

1 min Row (270/235) – 1 min Power Snatches (95/65)

2 Rounds Record Reps of only those that follow completed Row. 

Friday: 

WOD: 

8 Pull ups; 8 HSPU

16 Lunges; 1 Rope Climb

20 Min AMRAP

Saturday: 

WOD: “Charlie Horse”

7 Power Cleans (135/95)

14 Pushups

13 Box Jumps (24″/20″)

6R4T

       

About The Author

Location

 
CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316