February 4 – February 9, 2019

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 Cal Row

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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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
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