February 2, 2020

Monday

Fitness

3-4 Sets:
Barbell SL RDL, x8/leg
KB Crossbody Reverse Lunge, x8/side
Lateral DB Raises, x12
Banded Pull Aparts, x25

12 Minute AMRAP:
16 Alt Double DB Thrusters
16 Bent Over Rows
16 Up-Downs
*This was my Day 1 Vacation WOD from Friday 1/24/20*

Performance


Beginning next week we will be starting another strength progression, this time for the C&J and the Snatch. But this week we need to find out were your at in those lifts.

Build to a max Snatch.
*if you fail 3 attempts at a weight you are done.

3 Rounds for Time:
Row 500m
12 Muscle Ups
*Courtesy of CrossFit.com

ECF|EXPRESS

12 Minute AMRAP:
16 Alt Double DB Thrusters
16 Bent Over Rows
16 Up-Downs
*This was my Day 1 Vacation WOD from Friday 1/24/20*

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Hips!