February 2020

In 20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/Chest to Bar Pull-ups Athletes choice “Power Bar AMANDA” 9 – 7 – 5 Reps For Time: Bar Muscle-Ups MRX Chest to Bar Pull-ups + Bar Dips Power Snatch 135/95 MRX 115/75 or “AMANDA” 9 – 7 – 5 Reps For Time: Ring […]

“Lunges & Leaps” by DB 5min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX75/55 5 Front Rack Lunges (alt legs)10 Box Jumps 24/20″ RX+30/24 MRX 20/18″ REST 2min 5min AMRAP: 5 Hang Clean & Shoulder to Overhead 5 Overhead Lunges (alt legs) 35 Double Unders REST 2min 5min AMRAP: 5 Thrusters5 Back Rack Reverse Lunges (alt

CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5 For Time:800m Run MRX 400m30 Handstand Push-Ups MRX 20 reps 2/4″ Rise 30 Thrusters 95/65 MRX 75/5530 Box Jump Overs 24/20″ MRX 20/18″ 30 Power Cleans 165/115 MRX 125/85 30 Box Jump Overs30 Thrusters30 Handstand Push-Ups MRX 20 reps 2/4″ Rise 800m Run MRX 400m

Deadlift 10 minutes to achieve a 10 rep Max TnG Deadlift “Team Don Garlits Dead Drags” by DB For Time: Race 1 (both working at same time) P1 – 21 Calorie Row or Assault BikeP2 – 15 Deadlifts 275/175lbs RX+ 315/215 MRX 225/155 P1 – 15 Deadlifts P2 – 21 Calorie Row or Assault Bike REST 2min Race 2

Snatch EMOM 2 Hang Power Snatch to 1 Squat Snatch EMOM x 4 min Rest 2min2 Hang Power Snatch to 1 Squat Snatch EMOM x 4 min Rest 2min 1 Hang Power Snatch to 1 Squat Snatch EMOM x 4 min 4min AMRAP: 4 Hang Power Snatch 135/95 RX+ 155/105 MRX 115/75 8 WallBall Sit-Ups

Presses E2MOM Strict Press = 5 – 4 Push Press = 3 – 2 Push Jerk = 2 – 1 15min AMRAP: 200m Row, Run or 0.5km Assault Bike10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 5 Handstand Push-Ups RX+ 50′ HS Walk MRX 2/4″ rise or 1 Wall Walk Core & Shoulder Accessory Training 1 min Handstand Hold10 Turkish

“THE 2 Mile Aerobic Test” by DB For Time: 400m Row – Rest 1min – 400m Run – Rest 1min 200m Row – Rest 1min- 200m Run – Rest 1min 400m Row – Rest 1min – 400m Run – Rest 1min 200m Row – Rest 1min – 200m Run – Rest 1min 400m Row –

HERO WOD “CAPOOT” For Time: 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police

“Barbell Brawl” by DB For Time: 250m Row or 0.6km Assault Bike 10 Shoulder to Overhead 250m Row or 0.6km Assault Bike 15 Hang Power Cleans 250m Row or 0.6km Assault Bike 20 Back Squats 250m Row or 0.6km Assault Bike 25 Deadlifts250m Row or 0.6km Assault Bike Loads = 155/105 RX+205/135 MRX 135/95 Grip/Core Development 1min Right Side Plank Hold 1min High Plank Hold1min

“Where’s the Bar?” by DB 2 Rounds For Time: 800m Run, ROW or 2km Assault Bike5 Ring Muscle-Ups MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 10 Bar Muscle-Ups MRX Chest to Bar Pull-ups800m ROW, Run or 2km Assault Bike (opposite) 2 Rope Climbs 15′ RX+ 1 legless – 1 with legs MRX