Monday 20 February

Strength:
Box Squats
3-3-3-3-3
@50/60/70/80/90 % 1rm

Skill:
10 min Handstand practice
Headstand
K2E/Tuck
10 Strict HSPU's

WOD:
3rds For Time
15/25/50 GHD
Run 800m

Friday 17 February

Strength:
Bench Press
8 x 2 sets @ 50% 1rm

Skill:
3rds Max Plank Hold
rest 1 min

WOD:
12 min AMRAP
5 x PWR Clean @ 60/40
row 150m

Results:

Thursday 16 February

Strength:
Back Squats
8 x 2 sets @50% 1rm

Skill:
Skin The Cat
10min Practice

WOD:
5 Rds
10 x Box Jump
15 x Wall Ball

Results:

Wednesday 15 February

Skill:

3 Position Snatch @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min

Wod:

10 min AMRAP
KB Clean @ Jerk.
5 Burpee Penalty For grounding the KB's

Tuesday 14 February

Happy Valentines Day AFS CrossFit

Strength:

Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM

Skill:

3-3-3-3-3
Strict Pull Ups

Wod:

3 rds

5 x Push Press @ 50/35
10 x Push Ups
Run 400m

Monday 13 February

Max Effort Monday

Strength:

Box Squats
5-5-5-5-5
@ 40/50/65/75/85 % 1RM

Gymnastic Skill:

3rds
10 Hollow Rocks
10 V-sits
10 Straddle V-sits

WOD:

10 Min Amrap
5 x Squats
10 x Deadlift @ 85/60kg

Results:

Friday 10 February

Buy In:

AMRAP in 2 mins Hand stand Shoulder Touches scale for press ups

Wod:

5 rds for time
Run 400m
21 power snatches @40/30
15 GHD Situps

Cash Out:

10 Min MWOD