February 2019

Alternating Split Jerk & Power Snatch Build Up EMOMsMin 1 = 3 Split Jerk Min 2 = 3 Power Snatch Min 3 = 3 Split Jerk Min 4 = 3 Power Snatch Rest 1min Adjust weights as needed Min 1 = 2 Split Jerk Min 2 = 2 Power Snatch Min 3 = 2 Split […]

Team WOD For Time: 200m Run (Prt 1) – 200m ROW (Prt 2) 200m ROW (Prt 1) – 200m Run (Prt 2) 400m Run (Prt 1) – 400m ROW (Prt 2) 400m ROW (Prt 1) – 400m Run (Prt 2) *Athletes above working at same time, must slap hands, before switching*30 Alternating Power Snatches (15

20min EMOM Even Mins = DeadLifts 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1Odd Mins = 1 Rope Climb 15′ MRX 10′ or 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Strict Pull-Up/Chin-up or Strict Chest to Bar or Bar or Ring

“A Test” by DB For Time: 400m Run21 Pull-Ups9 Thrusters 135/95 RX+155/105 MRX 115/75 REST 2min Add/Drop Weight 400m Row15 Thrusters 115/75 RX+135/95 MRX 95/65 15 Chest to Bar Pull-Ups REST 2min Add/Drop Weight 100 Double-Unders9 Bar Muscle-Ups MRX 9 Burpee Chest to Bar Pull-Ups21 Thrusters 95/65 RX+ 115/75 MRX 75/55 *Athlete can pick any

Strict Press build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt **percents, are a guide, adjust as needed to hit a max** 10min AMRAP: 4 Hang Cleans 135/95 RX+ 165/115 MRX 95/65 6 Shoulder to Overhead8 Barbell Push-Ups MRX Push-Ups 10 Toes to Bar or 10 WallBall Sit-Ups

“FAT Amy” For Time:-50 Air Squats10 Burpees (1″ jump, clap hands over head) 40 Sit-ups10 Burpees30 Lunges (alt.)10 Burpees20 Kettlebell Swings 24/16kgs10 Burpees10m Bear Crawl10 Burpees20 Kettlebell Swings10 Burpees30 Lunges10 Burpees40 Sit-ups10 Burpees50 Air Squats The CrossFit OPEN starts Thursday, February 21st! Click here to get signed up today and choose CrossFit Huntsville as your

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 – 3 – 1 – 3 WOD “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Hand Release Push-Up1 Pull-Up RX+ Chest to Bar1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk 2 Hand Release Push-Ups2 Pull-Ups2 Power Cleans2 Push