Saturday & Sunday 2.6.21 – 2.7.21

Open Gym: 9AM to 12PM

Workout #1:

4 Rounds
12/9 Cal Row
30 DB Power Snatch
12/9 Cal Row
30 Reps of Lunges*

*Reps of Lunges (1=1)
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

Rx’d:
35#/20# Single DB

Rx’d+:
Cal Bike
50#/35# Single DB

Workout #2:

AMRAP 20min
5 Strict Press
200′ Farmers Carry
30 AbMat Sit-ups

Rx’d:
75#/55# Barbell
53#/35# (2x) KBs

Rx’d+:
95#/65# Barbell
70#/53# (2x) KBs
15 GHD or Weighted Sit-up, 50#/35#

Bonus:

From CrossFit.com
“Andi”

For time:
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats

Scaled:
45#/35#

Rx’d:
65#/45#

**Do not bail 45#/35# bar on to ground**

**Do not bail the 65# bar (45# w/two tens), said action will pop the rigs from the bumper plates**