27

• Kettlebell Goblet Squat : 70 Reps for Time
• Partner Cindy
• Deadlift 10-8-6-4-2-1

28

29

30

• Shoulder Press : 3 Rep Max
• 2 RFT: 200 m and Kettlebell Swings
• AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps
• Bench Press : 10-10-10

31

• Back Squat : 3-3-3-3-3
• Weighted Walking Lunge : 35 Reps for Time
• 15-12-9-6-3: Push Press and Thrusters

Feb | 1

• Double Unders : 100 Reps for Time
• BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
• CrossFit Games Open 11.2

2

• Hang Power Clean : 1-1-1-1-1
• 5 RFT: Chest-to-bar Pull-ups, Handstand Push-ups, and Weighted Walking Lunges

3

4

5

• AMRAP 6 mins: 800 m and Power Cleans
• AMRAP 6 mins: 800 m and Back Squats
• AMRAP 6 mins: 800 m and Push Jerks

6

• FT: Burpees and 400 m
• Push Jerk : 2-2-2-2-2
• FT: 400 m; 3x Power Cleans, Front Squats and Push Jerks; Double Unders

7

8

• "Tabata" - One Arm Dumbbell Snatch (Alternating) : 8 x 20 secs / 10 secs
• Clean & Jerk : 1 Rep Max
• CrossFit Games Open 11.1 / 14.1

9

10

• The Big Clean Complex 1-1-1-1-1-1
• Power Clean : 1 Rep Max
• Back Squat : 10-10-10-10-10
• Bench Press 10-8-6-4-2-1

11

• Bench Press : 3-3-3-3-3

12

13

14

• 3 RFT: Box Jumps and Toes-to-bars

15

• Bench Press : 3-3-3-3-3
• Bench Press : 3-3-3-3-3
• Row 500 m TT
• FT: Rows and 400 m

16

• CrossFit Games Open 15.4
• Push-ups : 50 Reps for Time
• Air Squats : 100 Reps for Time
• 5 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Push Jerks, and 200 m

17

• "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs

18

19

• "Tabata" - Air Squats : 8 x 20 secs / 10 secs
• Back Squat : 2-2-2-2-2
• 21-15-9: Front Squats, Burpees and Pull-ups

20

• "Tabata" - Row Calories : 8 x 20 secs / 10 secs
• Power Clean : 2-2-2
• Dirty Thirty
• Shoulder Press 5-5-5-5-5-5
• 12-9-6-3: Dumbbell Shoulder Press, Box Jumps and AbMat Sit-ups

22

23

24

25

26

27

28

Mar | 1

2