WODs for the Week!

After the jump!

Monday February 3 at Crossfit Vortex

Pre-WOD

• Work up to 5MR of Shoulder Press (60)

1 Rep Max: 65

WOD
15 Minute AMRAP of:

• 10 Box Jump (24/20)
• 10 Target Burpees
• 10 Chest to Bar Pull-ups
• 20 Box Jump (24/20)
• 10 Target Burpees
• 10 Chest to Bar Pull-ups
• 30 Box Jump (24/20)
• 10 Target Burpees
• 10 Chest to Bar Pull-ups
• 40 Box Jump (24/20)...

Rounds Completed: 4


Tuesday February 4 at Crossfit Vortex

Mobility

• Olympic Wall Squat
• Glute Smash

Pre-WOD
5 Sets of 3

• Overhead Squats

WOD
7 Rounds of:

• 30 second ME Power Snatches (135/95)
• 30 second rest
• 30 second ME Double Under
• 30 second rest
• 30 second ME Ring Dips
• 30 second rest

Scoring (add up number of reps of all exercises from each round): 241


Thursday February 6 at Crossfit Vortex

Mobility

• Barbell Quad Smash
• Sink Mobilization

Pre-WOD
Work on a lift, lighter weight and work technique and speed
Snatch - 65

WOD
For Time:

• 50 Thruster (45/35)
• 100 Mountain Climber
• 2 Wall Climb
• 25 Thruster (95/65)
• 75 Mountain Climber
• 4 Wall Climb
• 10 Thruster (135/95)
• 50 Mountain Climber
• 6 Wall Climb

Time: 19:02. Subbed Thruster for Front Squat

Saturday February 8 at Crossfit Vortex

Partner WOD
3 minute Stations, with a partner:
1) Ground to Overhead / Bar Hold (135/95)
2) Pull-ups / Overhead Plate Hold (45/35)
3) KB Swing (55/35) / Plate Hold
4) Wall Ball (20/14) / Wall Sit
5) Sit-up / Plank

Scoring: 40/26/76/66/112 = 320