February 14, 2019

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 15:00
From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (53/35)
(alternate between movements, switch as desired)
1 min Rest
From 5:00-8:00:
Max Synchro Air Squats (Lovers grip wrists)
1 min Rest
From 9:00-11:00:
Partner A Max Ass (calories)
Partner B Row (meters) 100 = 5
From 11:00-13:00:
Partner B Max Ass (calories)
Partner A Row (meters) 100 = 5
Finally, from 13:00-15:00:
Max Pull-Ups (switch when needed & one works at a time)

Score is total reps for team

ENDURANCE
Valentine’s Sweetheart WOD (Time)
Teams of two (you get to choose to run or row. Each partner will do the run or row and when both finish, then each of the partners will do the movements as listed):
400m run or 500m row
50 reps of one of the movements listed
400m run or 500m row
40 reps of one of the movements listed
400m run or 500m row
30 reps of one of the movements listed
400m run or 500m row
20 reps of one of the movements listed
400m run or 500m row
10 reps of one of the movements listed

Movements available (can only be done once): wall balls (20/14), kettlebell swing (53/35), slam balls 40/25, push-ups, burpees
RX+ = unbroken, complete push-ups (chest touches and elbows lock out).

WEIGHTLIFTING
Snatch Grip Push Press (3RM)
Increasing
Snatch + Overhead Squat (1RM)
Muscle Snatch (5RM)

BARBELL BASICS

CROSSFIT KIDS