MONDAY, FEBRUARY 20th

Every 10 minutes, for 40 minutes (4 sets) for times:

• Row 1000/ 800 Meters (IF over 2min 500m pace)
• 9 Toes to Bar
• 12 Chest-to-Bar Pull-Ups
• 15 Handstand Push-Ups

Scale as needed in order to be finished by 8min mark.

TUESDAY, FEBRUARY 21st

• A. QUALITY 15 minutes (10 sets): Power Clean + Split Jerk
• Build over the course of the 10 sets to something heavy.
• B. For time:
• 50 Wall Ball (20/14 lbs)
• 100 Double-Unders
• 40 Wall Ball
• 80 Double-Unders
• 30 Wall Ball
• 60 Double-Unders
• 20 Wall Ball
• 40 Double-Unders
• 10 Wall Ball
• 20 Double-Unders

WEDNESDAY, FEBRUARY 22nd

• A. Every two minutes, for 10 minutes (5 sets):
• Back Squat
• *Set 1 – 5 reps @ 45-55%
• *Set 2 – 5 reps @ 55-65%
• *Set 3 – 3 reps @ 65-75%
• *Set 4 – 2 reps @ 75-85%
• *Set 5 – 2 reps @ 80-90%
• Immediately followed by…
• Every 2 minutes, for 4 minutes (2 sets):
• Back Squat x 4-5 reps @ 80-85%
• B. Complete as many rounds and reps as possible in 16 minutes of:
• Run 400 Meters
• 20 Push Presses (95/65 lbs)
• 10 Pull-Ups

THURSDAY, FEBRUARY 23rd

• A. Five sets of:
• Unsupported Seated Strict Press x 3 reps
• Build up throughout the 5 sets.
• Hollow Hold x 60 seconds in between sets
• B. “Elizabeth”
• Complete rounds of 21, 15 and 9 reps for time of:
• Power Clean (135/95 lbs)
• Ring Dips

FRIDAY, FEBRUARY 24th

CROSSFIT GAMES OPEN 17.1

SATURDAY, FEBRUARY 25th

• Against a 3 minute running clock, complete as many rounds and reps as possible of:
• 50 Air Squats
• 40 Anchored Sit-Ups
• 30 Push-Ups
• 20 Pull-Ups
• Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.