1533:

Sign up for the Games this week.

Note about the Open workouts at CrossFit 2120 this season. I would like all of our members in the box to sign up for the open this year but reality tells me from past experience it is not for everyone. Please keep in mind that there is also a scaled category so everyone should feel welcome to come and participate. The Open is a great benchmark for all of us no matter where we currently are with our fitness and ability.

Friday will host the Open workouts during the 5 weeks. CrossFit 2120 is going to also move up the start time of Friday nights class time to 5:00PM. This class will be dedicated to those of you that want take the steps to mobilize/warm up and put out your best effort. I encourage all OPEN participants to show at this time if life allows. Please feel free to send me your thoughts and concerns to dan@crossfit2120.com

Thank you all for your membership to CrossFit 2120.

1533: Tuesday 2/21
STRENGTH: DL 5X2
wod: 3 RFT
row 400 m
21 hang power cleans 115/75
18 f. sqauts 115/75
15 OTBB

Conditioning: 3 rounds
350 m run
18 hang power cleans
15 goblet squats
12 burpees

1532: Register for the Reebok 2017 Open.

Register for the Open. Starts this Friday.

https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule

1532: Monday 2/20
STRENGTH: 3X5 b. squat climbing then 2×5 f. squats
wod:
amrap 4
30 DU
15 power snatch 75/55
rest 4
amrap 4
30 DU
12 power snatch 95/65
rest 4
30 DU
9 power snatch 115/80

Conditioning:
Amrap 4
20 SU
15 kb sdhp from mid thigh
rest 4
Amrap 4
20 SU
12 kb swings
rest 4
amrap 4
20 SU
10 alternating db snatch

1533:

1533: Satrurday 2/18
BW: 4 rounds
1 minute – row f/ca.
1 minute – mt climbers
1 minute – jumping split squat or db reverse lunges
1 minute – defcit push ups
1 minute – atomic sit ups or abmat sit ups
rest 1 minute

1532:

1532: Friday 2/17
FT: 30 min cap
51 db squats 40/30
51 box jumps
51 pull ups
51 DU
51 KTE
51 db push press 40/30
buy in each exersice with (9) strict burpees

Conditioning: 2 rounds of
25 air squats
20 box jumps or step ups
3×5 pull ups
30 SU
25 clam shells
25 db push press

1531:

1531: Thursday 2/16
STRENGTH: push press 5×3 climbing
A. amrap 8
12 db snatch 40/30
8 box jump overs
rest 3 minutes
B. Emom 8
5 db cluster 40/30 start from hang position.
20 DU
C. 5 minutes dedicated pull up practice. C-kip or butterfly.

Conditioning:
A. amrap 8 – 12 db snatch, 8 box step ups
B. Emom 8 – 2 HRPU, 6 squats, 20 SU

1530:

Time is running out. Offer ends Saturday!!!!! Please get the word out to friends and family. Thank you.

1530: Wednesday 2/15
STRENGTH: 20 minutes of 2 rep hang power snatch (climbing)
wod: 20 minutes
2 burpees
3 HSPU
4 pull ups
5 V-ups
run 200 m
add 1 rep after each run.

Conditioning: Follow the above rep scheme minus rep add after run.