Workout of the Day

21FEB20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Every 5 min on the min for 30min

10 Back Squats 225/155lbs

15 Ring Dips

20FEB20

CrossFit Annandale – CrossFit

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Metcon (Weight)

5×2 Complex

Each rep is 1 Squat Snatch + 1 Hang Squat Snatch

*record heaviest weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

10 Deadlifts 155/105lbs

5 Push Jerk 155/105lbs

19FEB20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Reps)

Tabata Each Move , rest 3 min between moves

Wall Ball 20/14lbs

Rest

Power Snatch 75/55lbs

Rest

Burpees

18FEB20

CrossFit Annandale – CrossFit

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Deadlift (Work to 2×3 AHAP)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

7 Power Clean 135/95lbs

7 Toe to Bar

7 Box Jump 24/20in

15FEB20

CrossFit Annandale – CrossFit

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Metcon (Time)

Complete 500 reps using any of the following movements

Wall Balls 20/14lbs

Deadlift 155/105lbs

Sit Ups

Push Ups

*every 3 minutes on the min both partners run 200m

**split reps however you like

14FEB20

CrossFit Annandale – CrossFit

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Metcon (Weight)

Every 2 min on the min 5 reps of increasing weight Strict Press

Women’s weights

35, 45,65,75,85,95,105,115lbs

Men’s Weights

65,75,95,115,135, 145, 155lbs

Once you fail your set, or you finish all reps complete the following,

200 Double Unders

50 Burpees
score is weight

13FEB20

CrossFit Annandale – CrossFit

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Metcon (Weight)

4×2 AHAP

1 Rep of Complex =

(2 Hang Squat Snatch + 2 O/H Squat)

Metcon (Weight)

4×2 AHAP

1 Rep of Complex =

(2 Hang Squat Snatch + 2 O/H Squat)

Metcon (Time)

21-15-9

C2B Pull Ups

Burpee Box Jump over 24/20

Kb Swing 53/35lbs

12FEB20

CrossFit Annandale – CrossFit

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Metcon (Time)

7min to work to heaviest power clean and jerk for 1 rep

Then,

5Rds for Time

7 Push Jerk 115/75lbs

7 Hang Power Clean 115/75lbs

Then,

7min to work to heaviest overhead squat for 1 rep
Score is time.

11FEB20

CrossFit Annandale – CrossFit

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Deadlift (Work to 5RM)

Doesn’t have to be a PR. Work to heaviest 5 with good form for today.

Metcon (AMRAP – Reps)

2min Each Move

Deadlift 185/125lbs

Push Ups

Box Jump 30/24in

Thruster 95/65lbs

Sit Ups

Power Clean 95/65lbs

WORKOUT OF THE DAY