The Last Day o’ Frbruary

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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EMOM PC135 (AMRAP – Reps)

16 Min EMOM

Min 1: 25 Air Squats

Min 2: 10/7 Calories Assault Bike

Min 3: 30 Double Unders

Min 4: 30 Seconds Max Rep Power Cleans 135/93

Stagger starting waves by 2 minutes to preserve the order of exercises. Scale squats to be able to finish in no more than 40 seconds. Scale Double Unders to lateral hops over a chalk line or less reps. Scale power clean to a weight that can be moved touch & go for no less than 10 reps when fresh.

RX+ = 50 dubs, 165/103
If there are not enough bikes, use rowers or ski ergs as needed.

Open participants: If you’ve done this workout before, do not attempt to beat your score. Shoot for 75% of your last total with reps evenly spread over rounds.

Monday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Front Squat (10-6-4-2-2-2)

Empty bar, 50-60-70-80-90%. Superset with 5-10 strict toes to bar E:90 for 18 minutes.

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T2B/PP/Box (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Toes to Bar

10 Push Press

10 Box Jumps

RX = 95/63, 24/20

RX+ = 115/73, 24/20

Sunday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Hang Snatch (2-2-2-2-2-2-2)

The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).

Overhead Squat (2-2-2-2-2-2-2)

Metcon

Metcon (Time)

5 Rounds for time:

10 Burpees

10 Russian KBS, 70/53