Wednesday February 18, 2015

Scarlett
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Rx:
Buy In: 1500m Row
12 Goblet KB Lunges 53/35
15 K2E
18 GS Push-ups

Scaled:
Buy In: 1500m Row
12 Goblet KB Lunges 35/18
15 K2Hips
18 GS Push-ups

Tuesday February 17, 2015

Storm Shadow
Squat Snatch
3x3x3x3x3
Metcon (Time)
Rx:
4 RFT
15 Floor Press 115/80
15 SDHP 115/80
75 DUBs

Scaled:
95/65

Tuesday February 10, 2015

Heavy Duty
Back Squat (10x10x10)
Metcon (AMRAP - Reps)
5 mins of ME DUBs

rest 1 minute, then
Metcon (Calories)
5 mins of ME Calorie Row

Monday February 9, 2015

Zartan
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Rx
10 Barbell Lunges 95/65
15 Floor Press 95/65
20 Shuttle Runs 20 yd

Scale
10 Barbell Lunges 75/55
15 Floor Press 75/55
20 Shuttle Runs 20 yd

Saturday February 7, 2015

Team Stealth
Metcon (AMRAP - Reps)
Teams of 2

Part 1
3:00 ME Hang Cleans 95/65
2:00 Rest

Part 2
8:00 AMRAP
20 Wall Balls 20/14
20 Pull-ups
20 Mountain Climbers
20 Push Balls 20/14
20 Calorie Row
2:00 Rest

Part 3
2:00 ME Double Unders

Friday February 6, 2015

Cobra Commander
Bench Press (3x3x3x3x3)
Metcon (Time)
Rx
Buy In: 800 meter row
10,9,8,....3,2,1
Burpees
KBS 70/53

Scale
53/35

Thursday February 5, 2015

CrossFit Open 14.2
CrossFit Games Open 14.2 (AMRAP - Reps)
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Thursday February 5, 2015

Split Jerk
A: Split Jerk (1-1-1-1-1-1-1-1 (off the rack))
B: Metcon (AMRAP - Rounds and Reps)
6min amrap
8 Thrusters45/30kg
8 Chest to Bar
8 KBS 24/16kg
8 Burpees

rest 4mins

Rx+
Male
KBS 32kg
Rx+
Female
KBS 24kg
B1: Metcon (AMRAP - Rounds and Reps)
6mins amrap
8 Wall Balls
8 Chest to bar
8 Power Snatch 45/30kg
40 Double Unders

Rx+
Male
Wall Ball 10kg to 12ft target
Rx+
Female 10kg to 10ft target

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