10

Feb

# Sunday, February 11th

**Olympic Lifting**

On the minute for 20 minutes:

Clean pull + clean + hang clean + front squat

**CrossFit**

Complete as many rounds as possible in 8 minutes of:

8 burpee box jumps

8 pull-ups

8 chest to bar pull-ups

Rest 4 minutes. Then:

Complete as many rounds as possible in 8 minutes of:

8 burpee box jumps

8 power cleans

8 thrusters

Men use 95 lbs. barbell, women use 65 lbs. barbell

Sunday Oly in Saturday OG with Alice:

155-155-165-165-175-175-185-185-185-185-185-185-185-185-185-185-185-185-195-195

Wowza.

Cash-Out, 3x

10 reverse hypers, 90-lbs

10 hip extensions, 25-lbs

Sunday Oly in Saturday OG with ^^

85-85-90-90-95-95-95-95-100-100-100-100-100-100-100-100-100-100-100-105

Cash-Out

4 rounds NFT:

20 ghd situps

10 shoulder taps OR about 5′ hs walk

and some sets of 15 hip extensions

Vacation 5K row 24:17.9

Oly

85×5, 95×5, 105×7, 110×3

May need to rethink that 1rm

Oly:

Lina: (5x @85, [email protected], [email protected])

WOD:

(3+7 instead of C2b I did ring rows)

(3+8 instead of thrusters did front squats @65)

Oly

65(4)

70 (4)

75 (4)

80 (4)

85 (3)

90 (1)

1+22 all regular pull ups

3+3

1+17 w/ regular pull ups

2+4 Rx

I jumped!! ðŸ˜±

Active Rest Day

Accumulate 8 minutes in a plank (2-1:40-1:30-1:30-1:20)

Fly rows w/ 40# DBs after each set

4+2 rx | 3+22 rx

OG 20 min EMOM

65 x2

70 x2

75 x2

80 x2

85 x3

90 x3

95 x2

100 x2

105 x2

Oly

83 x 9

93 x 5

103 x 3

108

113

118

DTM underwear WOD

21 hang power cleans, 21 push press, 21 burpees

15 hang power cleans, 15 push press, 15 burpees

9 hang power cleans, 9 push press, 9 burpees

50# *45 reps each arm

12:49rx

3 w/banded pullups

2 + 9 @ 75#

Oly:

95(5)-115(5)-135(5)-155(2)-165(3)

Average: 127