CrossFit Rx

Rest Day

Accumulate 10 minutes upside down (handstands, cartwheels, bat-hang from a bar, etc.) OR make up a previous workout.

...sub-6 minute "Nasty Girls"...BOOM!

20 minutes to:
Learn/Practice Clean and Jerk

OR

1. Snatch 2×1@90%
2. Clean and Jerk 1×1@90%, 1×1@85%

-then-

“Nasty Girls”
3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)
 
NOTE: Sub 1-1 Rowing MU’s or Jumping MU’s for Muscle Ups if needed.

20 minutes to:
Learn/Practice Overhead or Front Squat

OR

1. Front Squat 2×2 @ 90%
2. Overhead Squat , 1 Rep Max

NOTE: Racks allowed.

-then-

“Devil’s Delight”
3 Rounds for time:
10 Overhead Squats (135#/95#)
50 Double Unders

 NOTE: NO racks. Sub 1-1 “Best Double Under Attempts” for DU’s.

20 minutes to:
Learn/Practice Snatch
OR
1. Snatch 5×1 @ 90%
2.  Clean and Jerk 5×1 @ 90%

-then-

“Moonlight”
6 Minute AMRAP:
4 Deadlifts (315#/215#)
8 Handstand Push Ups
12 Kettlebell Swings (55/35)

 NOTE: Sub standing pike pushups for HSPUs if needed.

!! IMPORTANT !!

This coming SUNDAY, February 12 CrossFit RX will be CLOSED. Athletes and coaches will be attending the Garage Games and Tough Mudder Race. Please come out and compete or support the troops!

*SATURDAY we will be OPEN and the Team WOD is ON*

Rest Day
Sign up for the CrossFit Open. Now.

Team WOD

(And if you haven’t done so yet, sign up for the CrossFit OPEN)

"Honey Badger don't care...!"

“Viking”

5 Rounds of:
5 Heavy Front Squats (NO Racks…you choose weight)
Max Rep Chest To Bar Pull Ups (if you can’t do more than 5, then do the hardest version you can do 5 consecutive of)

NOTE: Rest 2 minutes between rounds. 

...triple extension...yup

Rest Day

Register for the CrossFit Open. Today! The Open will run from 22 FEB through 25 MAR and everyone can play. Yup, that means You.

Run 400 Meters for time.

-then-

40 minutes to:
Squat Snatch, 1 Rep Max
Clean and Jerk, 1 Rep Max
Back Squat, 1 Rep Max

NOTE: Log your 1 RM’s please…these are kinda important.