Saturday, Feb 27
Workout of the Day
Warm Up (Not Scored)
200m Run

-into-

2 Rounds

Partner A
5 snatch grip deadlifts
5 muscle snatches

Partner B
5 Up Downs
5 Scap pulls
Dirty Deeds Done Dirt Cheap (Time)
Teams of 2
3 rounds
20 Power Snatch (135/95)
50 Toes to Bar

-Rest 3:00-

3 rounds
20 Clean and Jerks (135/95)
50 Lateral Burpees Over Bar

Scaled Movements
For Toes to Bar - Hanging Knee Raises/Leg Raises
For Burpees over bar - regular Burpees
Friday, Feb 26
Workout of the Day
Warm Up (Not Scored)
3 Rounds
20 Single Unders/10 Double Unders
5 Squat to Stand
5 Thrusters
5 Split Jerks
Split Jerk (Load)
Split Jerk:
EMOM
6 sets x 1 rep
Build to 1 Rep Heavy
Triple Deke (Time)
Open
Every 2:00 x 10 sets (20:00)
18 Wall Balls (20/14)
36 Double Unders

CrossFit Intermediate
Every 2:00 x 10 sets
18 Wall Balls (20/14)
54 Single Unders or Practice Double Unders (1:30 cap)

CrossFit Lite
Every 2:00 x 10 sets
18 Wall Balls (14/10)
36 Single Unders
Thursday, Feb 25
Workout of the Day
Warm Up (Not Scored)
2:00 Bike
5 Squat to stand
5 Spider stretches/side
10 PVC Pass through
Flying V (Time)
200 Cal Assault Bike
Wednesday, Feb 24
Workout of the Day
Warm Up (Not Scored)
10 Hollow Rocks
10 Super mans
W/empty bar
3 deadlifts
3 shrugs
3 high pulls
3 muscle cleans
3 squat cleans
3 strict presses
3 Position Clean (Load)
3 Position Cleans
Every 1:30 x 5 sets
1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean
- 2 sets @ 70% 1RM Clean
- 3 sets at 75% 1RM Clean
Bombay (Rounds + Reps)
Open
12:00 AMRAP
2-4-6-8-10….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
PVC Ab-mat Sit Ups

CrossFit Intermediate
12:00 AMRAP
2-4-6-8-10-...
Deadlifts (185/105)
Double Dumbbell Shoulder to Overhead (35’s/20’s)
PVC Ab-mat Sit Ups

CrossFit Lite
12:00 ARMAP
2-4-6-8-10-...
Deadlifts (app. Weight)
Double Dumbbell Shoulder to Overhead (app. Weight)
Ab-mat Sit Ups
Tuesday, Feb 23
Workout of the Day
Warm Up (Not Scored)
3 rounds
10 Scap Pulls
5 squat to stand
5 thrusters w/empty bar
5 wall angels
Heavy Thruster (Load)
10:00 to build to
1 Rep Heavy Thruster
Heavy Fran (Time)
Open
For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)

CrossFit Intermediate
15-12-9
Thrusters (115/75)
Strict Pull-Ups or Banded Strict Pull-ups

CrossFit Lite
15-12-9
Thrusters (app. Weight)
Ring Rows
Monday, Feb 22
Workout of the Day
Warm Up (Not Scored)
2 Rounds
3 Vertical Jumps
W/empty bar
3 snatch grip deadlifts
3 snatch shrugs
3 snatch high pulls
3 muscle snatches
3 snatch balances
3 Position Squat Snatch (Load)
3 Position Snatch for load:
Every 1:30 x 5 sets
1 Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Squat Snatch
- 5 sets x 3 reps @ 65% 1RM Snatch or a moderate weight
Mighty Ducks (Rounds + Reps)
Open
15:00 AMRAP
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)

CrossFit Intermediate
15:00 AMRAP
15/12 Calorie Row
15 Push Ups (Scaled)
15 Hang Cleans (75/55)

CrossFit Lite
15:00 ARMAP
15/12 Calorie Row
15 Push Ups (Scaled)
15 Hang Cleans (app. Weight)
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