Friday, February 17th

Strength

Back Squat
3 x 5

Conditioning

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.

Post squat load and reps completed to comments. Compare to 3/21/15.

Wed, Feb 15th and Thurs, Feb 16th

Heads up! In May, we’re hosting a USAW L1 Certification course at CrossFit Metropolis! More details and tickets here. Hint: This will sell out.

Wednesday Oly

Clean pull
3 x 5

Jerk dip squat + push press
5 x (3+3)

Thursday CrossFit

5 rounds for time of:
Max calorie row in 60 seconds
50/35-lb. Turkish get-ups

Women, complete a total of 30 reps (or calories) in each round. For example, if you row 20 calories, complete 10 Turkish get-ups for that round. Men, complete a total of 40 reps (or calories) in each round.

Post time to comments.

Tuesday, February 14th

Heads Up! Today’s your last chance to order a sweatshirt! 

Open Workout 12.2

Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
75/45-lb. snatches, 30 reps
135/75-lb. snatches, 30 reps
165/100-lb. snatches, 30 reps
210/120-lb. snatches, as many reps as possible

Post reps completed to comments. Compare to 3/2/2012.

Extra Strength

Deadlift
1×5

Monday, February 13th

Strength

Back Squat

5-5-5-5-5

Conditioning

Complete as many rounds as possible in 8 minutes:
8 front rack lunges, 2 x 50/35lbs
8 burpees

Post all loads and time to Comments.

Sunday, February 12th

Oly Session

Snatch
10 min EMOM

Power clean & jerk
10 min EMOM

CrossFit Session

Strength
Push Press
1-1-1-1-1

Conditioning
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters

Post all loads and time to comments.