February 10, 2020

Tuesday

This weekend we have several ECF’ers competing at the Throwdown in SnoTown over in the Snohomish an Ironhide CrossFit! So, if you run into Grace, Mikaela, Michelle, or Russell be sure to wish them Good Luck!

Fitness


3-4 Sets:
2 Power Clean + 2 Squat Clean
Push Ups/Dips, x8-12
Slow Kipping Swings + Scap Pull Ups, x10/10
Banded Pull Apart, x15

9 Minute AMRAP
50 Double Unders
12 Pull Ups
15 Deadlifts (155/105)

Performance

Clean and Jerk Progression Week 1 of 12
3-Position Clean
2×3 @70%
4×3 @75%

Clean Pull
2×5 @90%
3×5 @95%

CanWest Qualifier Event #3
Version 1
9 Minute AMRAP
50 Double Unders
12 Pull Ups
15 Deadlifts (155/105)

OR

Version 2
9 Minute AMRAP
50 Double Unders
9 Chest To Bar
15 Deadlifts (155/105)

OR

Version 3
9 Minute AMRAP
50 Double Unders
6 Bar Muscle Ups
15 Deadlifts (155/105)

*Your choice on which version you would like to do!

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

a) 3 Sets:
Jumping Lunges, x20
Hollow Rock, x15-20
Handstand Hold, x30-45 Seconds
b) EMOM for 8 Minutes:
Hang Squat Clean, x3
c)Run 1 Mile OR Row 1600m
d)3 Sets:
Ring Rows, x8-12
Dips, x8-12

ECF|ROM

Monday & Wednesday at 5:30pm