MONDAY, FEB 28
STRENGTH – Overhead Squat
Every 2:00 x 6:
2 overhead squat
Start at a moderate weight and build.
METCON
AMRAP 9:
3-6-9-12-15…
Overhead squat (115/80)
1-3-5-7-9…
Bar muscle-up
Continue adding 3 OHS and 2 BMU each round until the end of the AMRAP.
TUESDAY, MAR 1
STRENGTH
15 minutes to build to today’s heavy set:
Deadlift + clean + hang clean
(1+1+1)
METCON
5 rounds:
15/12 cal assault bike
12 deadlift (155/105)
9 hang power clean (155/105)
WEDNESDAY, MAR 2
METCON
AMRAP 22, in teams of 2:
22 handstand push-up
22 burpee
22 sit-up, abmat or GHD
THURSDAY, MAR 3
METCON
Every 2:00 x 12:
1 – 70m sled push
2 – 200m run
3 – 23/18 cal row
FRIDAY, MAR 4
Open Workout 22.2
Our workout of the day will be CrossFit Open workout 22.2. That will be released at 12pm on Thursday and the Friday workout will be updated accordingly.