WORKOUT OF THE DAY – PERFORMANCE

2/26/20 - Wednesday

3 Sets:
8-10 BB Kang Squats
8-10 Snatch Grip BTN Push Presses
8-10 BB Overhead Squats @21X1
+
8 Sets – New Set Every 90 sec:
Hang Snatch From Pause Above Knee
Sets 1-2: 4@50-60%
Sets 3-5: 4@70%
Sets 6-8: 2-3@75-80%
___
10 min AMRAP
12 Deadlifts 115/75#
9 Toes-to-Bar
6 Power Snatch 115/75#

2/25/20 - Tuesday

3 Sets
12/leg  Double KB Posted SL Deadlift
12 Supinated Grip BB Strict Press
30 sec Supinated Grip Hang
___
3 min AMRAP
40 Wallballs 20/14#
30 Kettlebell Swings 24/16kg
20 Ground-to-Overhead 115/75#
 -Rest 2 min-
5 min AMRAP
40 Wallballs 20/14#
30 Kettlebell Swings 24/16kg
20 Ground-to-Overhead 115/75#
 -Rest 2 min-
For time (10 min Time Cap):
40 Wallballs 20/14#
30 Kettlebell Swings 24/16kg
20 Ground-to-Overhead 115/75#
*Scale-up Option = 32/24kg KB & 135/95# G2O*

2/24/20 - Monday

4 Sets – New Set Every 2:30
Front Squat + Back Squat: 5+10
16 Renegade Rows (8/arm)
 -then- (After 4 sets)
1xMax Chin-over Bar Hold
___
12 min AMRAP
12 Box Jumps 24/20″
12 Thrusters 95/65#
12 Bar-Facing Burpees

2/22/20 - Saturday

CrossFit Des Plaines 3-Year Anniversary In-House Competition/Celebration!

*No Regular Scheduled Classes

2/21/20 - Friday

3 Sets:
10 SA KB Front Squats each arm
12-14 Banded Russian KB Swings
10 DB Cuban Press
+
8 Sets – New Set Every 90 sec:
Clean + Jerk
Sets 1-2: 2+2@50-60%
Sets 3-4: 2+1@70%
Sets 5-6: 1+1@80%
Sets 7-8: 1+1@80%+
___
10-to-1
Deadlift 225/155#
Handstand Push-up

2/20/20 - Thursday

3 Sets:
10-8-6/side Split Stance Goodmorning *Building
Rest 40-60 sec
Option 1 – Ring Progression
5-7 False Grip Ring Pull-ups @21X1 *Try to increase 1-2 reps form last week
Rest 40-60 sec
5-7 Strict Ring Dips @21X1 *Try to increase 1-2 reps form last week
 -or-
8-10 Ring Push-ups @21X1 *Try to increase 1-2 reps form last week
Rest 40-60 sec
Option 2 – Strength
10-8-6 Close Grip Bench Press w/3s lower each rep *Building
Rest 40-60 sec
8-10/arm Double KB Bent-over Seesaw Row
Rest 40-60 sec
___
8 min Alt. EMOM
Even: 45s Row
Odd: 45s Hold*
Set 1: Goblet Wall-sit Hold 24/16kg KB
Set 2: Double KB Front Rack Hold 24/16kg per hand
Set 3: FLR Plank Hold
Set 4: KB Bear-hug Hold 24/16kg