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February
21
Wednesday

WEDNESDAY 21.02.18

CrossFit Central East Regional 2012

MOBILITY and MAINTENANCE
S1. Band Assisted Hamstring Floss
S2. Broomstick/Empty Bar Complex
S3. Coaches choice
MET-CON (EMOM)
PERFORMANCE
EMOM 15
Min 1. 2 Power Snatch (ascend weight each round)
Min 2. 10 BBJO
Min 3. 10 DB Box Step-Ups 22.5/15
FITNESS
EMOM 15
Min 1. 2 Power Snatch (ascend weight each round)
Min 2. 8 BBJO
Min 3. 8 DB Box Step-Ups 22.5/15
MET-CON (AMRAP)
PERFORMANCE  and FITNESS
AMRAP 7: Wallballs
On the Minute: 5 Deadlifts 100/70
Start workout with Wall Balls
WORDS TO LIVE BY
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February
20
Tuesday

TUESDAY 20.02.18

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MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor and Ankle
S2. Band Assisted Front Rack
S3. Coaches choice
BODYWEIGHT STRENGTH
Every 2 Mins (5 Rounds)
5 Strict Pullups
10-20 HR Push-ups
MET-CON (LADDER)
PERFORMANCE and FITNESS
10-9-8-7-6-5-4-3-2-1
Power Cleans 60/40
30 Double Unders
MIDLINE
20m Matt Drag (every 5m 5 Pikes)
15 Lying Leg Raise
10 Shoulder Taps (in prone hold)
3 Rounds
WORDS TO LIVE BY
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February
19
Monday

MONDAY 19.02.18

Screen Shot 2018-02-19 at 3.17.46 AM
MOBILITY and MAINTENANCE

S1. Band Assisted Shoulders / Front Rack
S2. Lacrosse Ball Hips and Glutes
S3. Coaches Choice
OLYMPIC LIFTING  CLEAN AND JERK
PERFORMANCE and FITNESS
Clean and Jerk
7 Sets, On the 2:00:
2 Hang Squat Cleans + 1 Split Jerk
MET-CON (AMRAP)
PERFORMANCE  and FITNESS
18 min AMRAP
30 Thrusters 42.5
30 Box Jump Overs (24/20)
30 Toes to Bar
30/21 Calorie Row
WORDS TO LIVE BY
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February
19
Monday

SUNDAY REST DAY 18.02.18

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February
17
Saturday

SATURDAY 17.02.18

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MOBILITY and MAINTENANCE

10 mins of own Mobility
PERFORMANCE and FITNESS
Overhead Squat
Build to a Heavy Set of 10
MET-CON (AMRAP)
PERFORMANCE and FITNESS
Teams of 3
AMRAP 25:
60 Cal Machine
75 Push Jerk 50/35
30 C2B Pullups
6 Rope Climbs
60 Cal Machine
75 Hang Power Snatch 50/35
30 C2B Pullups
6 Rope Climbs
60 Cal Machine
75 Front Squats 50/35
30 C2B Pullups
6 Rope Climbs
WORDS TO LIVE BY

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February
16
Friday

FRIDAY 16.02.18

Screen Shot 2018-02-16 at 10.27.51 PM
MOBILITY and MAINTENANCE

Walking Dynamic Effort with Machines
MET-CON (EMOM)
PERFORMANCE  and FITNESS
Alternating On the Minute x 14
Even: 5 Bar Muscle-Ups or C2B Pullups
Odd: 3-3-2-2-1-1-1 Squat Clean
CONDITIONING
PERFORMANCE
Min 1. 21/15 Calorie Row
Min 2. 15/12 Calorie Bike
Min 3. Max Calorie Ski Erg
Min 4. Rest
4 Rounds
FITNESS
Min 1. 15/10 Calorie Row
Min 2. 12/10 Calorie Bike
Min 3. Max Calorie Ski Erg
Min 4. Rest
4 Rounds
WORDS TO LIVE BY

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February
15
Thursday

THURSDAY 15.02.18

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MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Internal Rotation
S2. Band Assisted Front Rack
S3. Coaches Choice
OLYMPIC LIFTING
PERFORMANCE and FITNESS
Split Jerk
EMOM 10
1 Split Jerk
Build weight every round or every 2 rounds
MET-CON (EMOM)
PERFORMANCE and FITNESS
AMRAP 18
18 Cal Machine
15 HSPU
12 Deadlift 60/40
9 Toes to Bar
WORDS TO LIVE BY
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February
14
Wednesday

WEDNESDAY 14.02.18 HAPPY VALENTINES

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MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Broomstick/Empty Bar Complex
S3. Coaches choice
GYMNASTIC SKILLS
Double Unders
50-40-30-20
Pistol Squats or BB Reverse OH Lunge 30/20
20-16-12-8
MET-CON (TIME)
PERFORMANCE  and FITNESS
9-6-3
Squat Snatch 50/35
C2B Pullups
6-4-2
Squat Snatch 60/40
C2B Pullups
4-2-1
Squat Snatch 70/45
C2B Pullups
MIDLINE
15-12-9
Strict T2B or Lying T2B
Banded Lateral Walk
WORDS TO LIVE BY
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February
13
Tuesday

TUESDAY 13.02.18

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MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Band Assisted Front Rack
S3. Coaches choice
MET-CON (EMOM)
PERFORMANCE
EMOM 15
Min 1. 10 Burpee Box Jump Overs
Min 2. 10 Hang Cleans 50/35
Min 3. 10 Cal Airbike
FITNESS
EMOM 15
Min 1. 8 Burpee Box Jump Overs
Min 2. 8 Hang Cleans 40/25
Min 3. 8 Cal Airbike
MIDLINE
100 Ab Matt Situps
WORDS TO LIVE BY

3b112718e59fbc338be53fb438627f72--fitness-gym-fitness-workouts

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February
12
Monday

MONDAY 12.02.18

CrossFit-Abs
MOBILITY and MAINTENANCE

S1. Band Assisted Shoulders / Front Rack
S2. Band Assisted Hip Flexor
S3. Coaches Choice
OLYMPIC LIFTING  CLEAN AND JERK
PERFORMANCE and FITNESS
6 Rounds
:25 Clean and Jerk 60/40
:35 Rest
MET-CON (TIME)
PERFORMANCE  and FITNESS
4 Rounds For Time
30 DB Snatch 22.5/15
30 Wallballs
30 Calorie Row
WORDS TO LIVE BY
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