February 25 – March 2, 2019

Monday: 

EMOM for 8 Min:  3-Push Press/L-sit holds (15 Sec)

10 Power Cleans (135/95)

1 Sled Push

10 Burpees

15 AMRAP

Tuesday:

WOD: 

10 Pullups

20 Backsquats (135/95)

5R4T

Wednesday:

EMOM for 8 Min: 4- Shoulder Press/ 4-Front Rack Lunges

Then 

Death by 10m Run 

Thursday: 

WOD: “Joey”

1 KBS – 1  Farmer’s carry

2 KBS – 1 Farmer’s carry

until 20 KBS is complete

Everytime you set the KB down, 10 Burpees

Friday: 

WOD: 19.2

Saturday: 

WOD: 10 Min Strength: Odd: 4 Squat Clean/Even: 10/8Push Ups

EMOM: Bear Complex (95/65)

10 Min AMCAP

as many complexes as possible in 10 min

       

About The Author

Location

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