CrossFit – Mon, Feb 12
Warm Up – Monday (AMRAP – Reps)
Every 45 seconds for 5 sets: 125m Row/250m bike/100m run
– into –
3 sets
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Power Snatch (Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon Monday (AMRAP – Reps)
5 Sets:
4 Shuttle Runs
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
time cap each set: 2mins
Monday Optional Extra (AMRAP – Reps)
3,000m Run Program – Week 2 Day 1
Workout Definition
2,000m (or 12 Min) at RPE3 &/or HR at 180-Age
-Rest 3 Min-
2 Sets
500m at RPE6, 1 Min Rest
500m at RPE6, 1 Min Rest
500m at RPE6
*Rest 3 Min after each set.
—–
Total: 5,000m
Workout Notes:
Walk once HR goes +5 above 180-age target.
Re-start running once HR goes -5 below target.