02
01 '19
Strength
Shoulder press
5-5-5-5-5
*Build to max
Note: CrossFit total is Monday February 18th
METCON
5 rounds for time:
15 hang power snatch 75/55
50 double unders
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting (in between cycles)
E2M10M
6 unbroken clean and jerks 135/95
Clean pulls @110% of Clean and jerk 1RM
2-2-2-2
Front squats
2-2-2-2-2
Gymnastics
Handstand walk 3x 25ft
Core
3 sets
15 back extensions
15 GHD situps
02
01 '19
FL1
For time:
21-15-9
Cals bike
Strict pull ups
FL2
For time:
9-15-21
Strict handstand push ups
Cals row
