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All posts by: Alyssa Royse

Monday, February 19

1RM Back Squat 5-5-3-3-1-1-1 * 3 min work sets REVIEW BAILING! 12 EMOM EVEN – :40 Row ODD – :40 HEAVY Dumbbell Snatch

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Tuesday, February 20

1RM Strict Press 5-5-3-3-1-1-1 * 3 min work sets 50 RKBS 40 V-Ups 30 Slam overs 20 Push Ups 10 Pull Ups 400M Run

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Wednesday, February 21

1 RM Snatch 5-5-3-3-1-1-1 *3 min rest on work sets (or more, if time allows) 3 AMRAP 3 Hang power Snatch @ 50% 5 Overhead Squat – rest 2 mins – 3 AMRAP 5 deadlift 3 Burpee Over Bar – […]

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Thursday, February 22

1RM Deadlift 5-5-3-3-1-1-1 * 3 min clock for the work sets of 1 Krannie 50-40-30-20-10 Wall Ball Dubs Sit Ups  

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Friday, February 23

THE CROSSFIT OPEN: 18.1 What will it be? No one knows! But it will be what we’re doing in every WOD on Fridays. Every class will be done in heats, every athlete will be judged… and it will be awesome.

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Saturday, February 24

1RM Bench Press   21-15-9 Burpee Box Jump Alternating Step Back Lunge

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Sunday, February 25

5 RFT 3 Wall Walks 5 HSPU Run 400 2 Rope Climbs

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Monday, February 12

Back Squats 5-5-5-5-5 *Not a max out. Going down a bit before we 1-rep next week. Perfect form. ss. 6 bar roll outs 5 Min AMRAP 5 Slam Balls 15 DU

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Tuesday, February 13

Strict Press 5-5-5-5-5 * Not a max out. Work, but not killer. We’re lightening the load before we 1 Rep next week. ss. Max Hang L Sit 10 AMRAP 10 Hollow Rocks 10 Dumbbell Snatches 10 Superheroes *EMOM 2 burpee […]

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Wednesday, February 14

Snatch 5-5-5 @ 85% *Not super hard. Light enough to do them without breaking, but heavy, perfect form. ss 6 Toes-2-Barbell 5 RFT Run 200 10 Wall Balls 10 Box Jumps

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