February 10 – February 15, 2020


Monday: EMOM: 8 MIN 3-BS
400 Meter Run/ 30 Deadlifts
300 Meter Run/ 20 Power Cleans
200 M Run/ 10 Snatches

Tuesday: WOD:
30/27 Cal Ski/Row (alt.)
20 Situps
10 Burpees
4R4T

Wednesday: 4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest
3 Min to complete 3- 10 m lunges/ max effort HSPU/ 1 min rest
2 min to complete 2-10 m lunges/ max effort double unders

Thursday: WOD: 10 min AMRAP
15 Squats; 10 Burpees; 5 Strict Pullups
Then strength: 8 MIN 4-OHS or 2 thrusters

Friday: WOD: 4 rounds for max double unders
4 min to complete 400 m run and max rope climbs
rest 2 min
4 min to complete 400 m run and max push ups
rest 2 min
2 rounds for reps

Saturday: WOD:
200 m Farmers Carry
30 BJ/30 PU/ 30 Situps
200 m Farmers Carry
30 HSPU/30 DB Snatch/30 Situps
200 m Farmers Carry
30 WB/ 30 KBS/ 30 Sitpus

       

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Location

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