CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Feb. 21st-26th

Monday 2.21
Gymnastic Skill Work
12 Sets
10 seconds
Px: 1 Target reach swing + Knees up
Fx: 1 Kipping half T2B + Hips up
20 seconds rest
WOD:
AMRAP 7
10 Power snatches
2 BMU Fx:JBMU L:JC2B
Bar load 75/55 65/45 55/35

Tuesday 2.22
Front Squats
12 minutes
To build to a 10 rep max
2 Drop Sets
10% off of 10 rep max
Every 3:00
8 reps
WOD:
AMRAP 7
Build to a heavy
Increse load by 10/5
Hang Power clean +
Power clean +
Squat clean Fx:Power clean +FS
20 Double unders Fx: 40 Singles
Start at
Px:95/75 Fx:75/55 L:65/45

Wednesday 2.23
Bench Press
Every 3:00 x 5 sets
Set 1: 8 reps @ 70%
Set 2: 6 reps @ 75%
Sets 3-4: 5 reps @ 80%
Set 5: 4 reps @85%
WOD:
For time
2 Rounds
25 Calories, Ski Erg
25 DB Bench press
25 Sit ups
25 HRPU
DB Load – 50/35 35/20 20/10

Thursday 2.24
Get Sweaty/Conditioning
Every 2:00 x 32 minutes
10-12/7-9 Calorie, Row +
8 Burpees Fx:6 L:4 +
10-12/7-9 Calorie, Echo

Friday 2.25
20 EMOM
Min.1 – KB Swings 53/35 44/26
Min. 2 – Sit ups
Min. 3 – Air squats
Min. 4 – push ups
Min. 5 – box jumps Fx: step ups
* If doing the CrossFit Open
tomorrow only do 12 reps per
movement.

Saturday 2.26
Crossfit Open 22.1