Manic Monday! Get Some!

Monday, February 21
CFFM SWOD:
Power Snatch:
On the minute
Perform 2 Power Snatches on the minute for 15 minutes.
*use 65%-75% of your 1 RM for workout
*Reference February 7 & January 27
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CFFM DWOD:
CrossFit Benchmark WOD “Annie”
50-40-30-20-10
Double Unders
Situps
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CFFB SWOD:
Squat 10x2 @ 85% of 1 RM (45 seconds rest)
Floor Press 3 RM
Box Jumps 5x3 @ 85% of 1 RM Box Jump
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CFFB DWOD:
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
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CFG Prep, Phase II, Wk 8
1.) Jog 1-mile + 100 WBS
2.) Work to 1-RM Rack Jerk
3.) WOD #1. (NFT/80%) “Chipper” 15 x Rack Jerk @ 80% 1-RM + 20 Weighted Step Ups @ 95lbs (10 L/10 R) + 40 Walking Lunge Steps (20 L/20 R) + Row 1k
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4.) WOD #2. (For time/100%) 5 rounds for time of 21 x Bench Press @ 135# + chains + 15 Pullups + 9 Clapping Pushups + 400m Run
5.) Jog 1-mile cool down, 200 Sit ups AFAP, Yoga/Active stretch