CrossFit Eglinton

Weekly Workouts

Week 7: Feb 11-17

MON – Feb 11

Conditioning

3 Rounds
300M Row
12 Burpee Box Jump
* Rest 2 mins between sets.

Technique

Handstand Push-up

WOD

CROSSFIT OPEN 16.4
13 Mins AMRAP
55 Deadlifts (225/155lbs)
55 Wall Balls
55 Calorie Row
55 Handstand Push-ups


TUE – Feb 12

Strength

3 Rounds
Max Reps Ring Dips
* Rest 2 mins between sets.

Technique

Power Clean

WOD

For Time
20-10-5
Toes to Bar
Power Clean (135/95lbs)


WED – Feb 13

Technique

Double Unders

WOD

CROSSFIT OPEN 17.5
10 Rounds for time
9 Thrusters
35 Double Unders

Finisher

TABATA core


THU – Feb 14

WOD 1

15-min AMRAP
20 Sit-ups
10 Left-arm Overhead Dumbbell Walking Lunges
10 Right arm Overhead Dumbbell Walking Lunges

WOD 2

15-min AMRAP
18/12 Cal Bike
10 KB swings
10 Single arm Push Press (per arm)


FRI – Feb 15

Strength

20 minutes to find Back squats 3RM

WOD

CONDITIONING CROSSFIT.COM
3 Rounds:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds


SAT – Feb 16

WOD

7-minute AMRAP
• 10 Split squat jumps
• 20 Sit-ups
↛ 3-min rest

7-minute AMRAP
• 10 Medball Slams
• 20 Row Calories
↛ 3-min rest

7-minute AMRAP
• 10 alternating DB Snatch
• 20 Kettlebell Swings


SUN – Feb 17

Partner WOD

In teams of 2 complete:
100 Burpee Box Jumps
100 Med Ball Squats
100 Med Ball Sit Ups
100 Med Ball Push Ups
100 med ball cleans
* Opposite partner holds a plank.