Barbell Class at 6 PM this Thursday, February 23rd. The CrossFit Games Open kicks off this week and we will be doing the Open WODs on Saturday morning with a potluck this week to kick it off! Be sure to sign up and register on the games.crossfit.com and join the Outlier CrossFit team!
Monday, February 20th
Strength/Skill:
4 Sets of:
Deadlift x 5 @ 70-80%
Superset
8 Left /8 Right Bulgarian Split Squats
Metcon:
“Christine”
3 Rounds for time of:
500 Meter Row
12 Deadlift (185/125)
21 Box jumps (24/20)
Tuesday, February 21st
Strength/Skill:
Front Squats 5×2 @ 85%
Metcon:
21-15-9
Dumbbell Overhead Walking Lunges (50/35)
Burpees
Wednesday, February 22nd
Strength/Skill:
Strict Press 3×6 @ 70%
Muscle up progression
Metcon:
1000 Meter Row, then
4 Rounds for time of:
25 Russian Kettlebell Swings (70/53)
4 Muscle Ups
cash out
1.2 bike
Thursday, February 23rd
Strength/Skill:
Overhead Squat 1 Rep Max
Metcon:
“Worse than Karen”
80 Wall Balls (20/14)
60 Calorie row or bike
40 Wall Balls (20/14)
20 Calorie row/bike
Friday, February 24th
Strength/Skill:
Power Clean and Jerk 5×3 – working up to a heavy 3
Metcon:
5 Rounds of:
3 Minute AMRAP of:
3 Power Clean and Jerk (135/95)
6 Toes to Bar
9 Plyo Jumps Over Bar Laterally
Pick up where you leave off
Rest 1 Minute between rounds
Saturday, February 25th
Open WOD 17.1
Beginning of the 2017 CrossFit Games Open will kick off on Saturday morning where we will have a potluck!
Sunday, February 26th
0900 – Community Class
1000 – Monster Mash/Open Gym