Monday 29th February - Saturdsy 5th March

MONDAY
++March Benchmark++
Crossfit Total 2
Combined total of 1 rep
Clean
Bench press
OHS

TUESDAY
Strength:
A1: 3 box jumps (height)
A2: 8 strict t2b/kte
x 5

Conditioning:
Run 800
40 box jumps
40 abmat situps
Run 600
30 box jumps
30 abmat situps
Run 400
20 box jumps
20 abmat situps
Run 200
10 box jumps
10 abmat situps


WEDNESDAY
Strength:
'Bear Complex'
5-5-3-3-3

++February Benchmark ReTest++
21 front squat
21 pullups
21 STO
21 pullups
21 power cleans
21 pullups
Rx = 60/40kg

THURSDAY
Strength:
A1: 20m heavy sled push
A2: 100m farmers walks
x 5

Conditioning:
4 rounds each for time and total time on a 5 minute clock
15/13 cal AD
18/16 cal Row
50 double unders
* scale distance/ reps to achieve sub 3:00 efforts.

FRIDAY
Skill:
HS walk
100/75/50/25m (pick distance)
* EMOM 5 pullups

Conditioning:
4 rounds for time (including rest)
8 HSPU
12 burpee plate hops
16 OH plate lunge steps @ 25/15kg
20 wall balls
Rest 1 minute

Tomorrow we'll be hitting the second workout of the CrossFit Open.
(check the vid for the full scoop on what's involved)

Like last week, we'll be running this in a buddy system with split heats having a chance to participate in a makeshift comp having your WOD judged and reps counted for.

As norm, scale the workout if the loading and movement standards are just not there and your not registered in the Open. The scaled version of this WOD will allow most to see out the full time bonus add on rounds rather just having a 4-8 min workout that the Open version will give most.
Either way rip in with everything and get around! the awesome atmosphere!

https://m.youtube.com/watch?v=_oJtaRP80Oo




SATURDAY
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.