Friday 150213


25 Minutes to Heavy Clean Single


20 Min AMRAP
Alternate by round: 500m Row or 400m Run
10 Thrusters, 95/65 (Rx+ option of 115/75)
20 AbMat Situps

Thursday 150212


SKILLS 15 Minutes

MU Practice


12 Minute EMOM
ODD: 5 Deadlifts, 225/155
EVEN: 5 CTB Pullups
CONDITIONING: 10-12 Minutes

This workout is from the 2008 CrossFit Games. It’s a CLASSIC.

5 Deadlifts, 275/185
10 Burpees

*Scales are set at 225/155 and 205/135

Wednesday 150211

Back Squat (20 minutes)
Work up to a heavy (but not maximal) set of 3.
Push Press 3RM (15 minutes)

Conditioning (17 minutes):

10 Shoulder Press, 115/75
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats


Tuesday 150210


10 Min to heavy Muscle Snatch x 2

– then -
15 Minutes Snatch Work
Advanced: 15 Min to Heavy Snatch Single
Intermediate: Snatch 5×3@light to moderate weight (no TNG)
Novice: 5×2 Hang Snatch or 5 sets of 1 Power Snatch + 1 OHS@light to moderate weight (no TNG)

Conditioning (25 min):

50-40-30-20-10 Wall Ball Shots, 20/14
100-80-60-40-20 Double Unders

Wall Ball Shots
Lateral Jumps over Parallette (each jump = 1 rep)**


Monday 150208


Hang Power Clean x 3 (20 Minutes)
Front Squat Heavy Single (20 Minutes)

 (15 Minutes)

3 rounds
25 Pullups
20 Stationary Back-Racked Back Lunges, alternating, 95/65
15 Hang Power Cleans, 95/65

12 Min AMRAP
10 Ring Rows
10 Stationary Back Lunges, either unweighted (prisoner style, hands interlaced behind head) or back-racked with an empty barbell (45/35)
10 Hang Power Cleans, 45/35

Friday 150206


Overhead Press Progression Complex (25 minutes)
1 Push Press + 1 Push Jerk + 1 Split Jerk



(20 minutes total to prepare and perform)
Overhead Squats, 115/75
Toes to Bar
For time.



(<10 minutes)

3 rounds of:
Single Leg KB RDLs, 8-10 each leg, non-alternating*
Rest 1-2 minutes between sets.

Thursday 150205


Front Squat (approx 20 min)
5×3 with a 1 second/3 count pause at the bottom


“The Chief” (budget 30 min total; the workout itself is 20 min)

From – “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score is rounds completed for each of the 5 cycles.

*Power cleans can be scaled to 115/75 or 95/65. Pushups should be hand release to ensure full ROM. Squats are air squats.

Wednesday 150204


Sumo Deadlift (20 minutes total)

EMOM x 10
3 Sumo DL

Rx: 315/205
Scales: 275/185, 225/155, 185/135, 135/95


“Snatchy, Chesty Helen” (20 minute cap):
3 Rounds for Time
Run 400m
21 Hang Power Snatches, 75/55
12 CTB Pulllups

Tuesday 150203


Back Squat
3 x 10

The goal is to work up to a very challenging set of 10, and to hold it for three sets across, resting A MINIMUM of 3-5 minutes between sets. The weight should not be so heavy that the athlete is fearful of failure, and all athletes need to complete the three sets without breaking a set or failing a rep.


10 Min AMRAP of:
10 Push Press, 115/75 (no jerks allowed today)
15 AbMat Situps

If you are scaling the load get as close to Rx as possible; slowing down and pushing heavy with good technique will help you get stronger, which is more important for novices than going faster.

Monday 150202


Bench Press
Bent Over Row


Row 30 Calories
30 Lateral Bar Burpees
30 Hang Cleans, 135/95