Billerica Crossfit - Week of 2/4


Published February 3, 2019


It is the start of another month which means a new Bench Mark Monday!

Continue to follow the push up program!

 

Billerica Crossfit - 190204 Monday

5:15pm 6:15pm 7:15pm

 

Strength

Snatch complex

Hang snatch - touch and go snatch - ohs

10 min emom

Use a weight that allows you to complete all the reps

 

WOD

Bench Mark WOD “Elizabeth”

21-15-9

Cleans 135/95
Ring Dips

 

Billerica Crossfit - 190205 Tuesday

5:15pm 6:15pm 7:15pm

 

Strength

Squat cleans

5x75%, 3x85%, 1+x95%

 

WOD

12 Min AMRAP


12 Kb Alternating Clean and Jerks 53/35
9 Wall Balls
6 Burpees



Billerica Crossfit - 190206 Wednesday

5:15pm 6:15pm 7:15pm

 

Strength

Deadlifts

5x75%, 3x85%, 1+x95%

 

WOD

Open WOD 15.1 and 15.1a

9 Min amrap

15 T2B
10 Deadlifts 115/75
5 Snatches 115/75

Then immediately into

6mins to complete 1RM Clean and Jerk

 

Billerica Crossfit - 190207 Thursday

5:15pm 6:15pm 7:15pm

 

Strength

Push Jerks

5x75%, 3x85%, 1+x95%

 

WOD

12 Min AMRAP

500m Row

40 Air Squats
30 abmat situps

20 Push ups

10 Pullups

 


Leave a Comment: