210207 - Week Preview

Thanks for all of the supportive texts and FB posts yesterday to encourage us (Coach Lo & Javi) during our CF competition! We definitely felt the love! Our places in each event was 2nd, 6th, 4th, and 1st to put us in 3rd place overall in the Co-Ed division! YAY! Go Team Lumberjacked! :)

MONDAY
(GOAL = More than 50 Reps)
WOD
Every 3 minutes for 15 minutes
35 Double Unders
10 Ring Dips
Max DB Snatch - Lunge - Lunge
45/35

STRENGTH
5 Rounds
5 Bulgarian Split Squats (each leg)
10 Lateral to Front Raise

TUESDAY
(GOAL = Under 15 minutes)

STRENGTH
Strict Press
(5x2) @ 75%
(5x2) @ 85%
(5x1) @ 95%
(with 5 strict pull ups between sets)

WOD
FOR TIME
40 - 30 - 20 - 10
Hand Release Push Ups
Calories on Rower or Bike or Ski
(EVERY 2 MINUTES - 5 Push Press @ 75% of 1RM Press)

WEDNESDAY
(GOAL = 6 Rounds)
STRENGTH
Back Squat
3 x 10 @ 70%
10 x 3 @ 90%

WOD
(AMRAP 4:) x 3 with 1 minute rest between
8 Wallballs
8 Thrusters
Round 1 - 115/75
Round 2 - 95/65
Round 3 - 75/55

THURSDAY
(GOAL = NO SCORE TODAY! GO HARD)
WOD
AMRAP 9:
3 - 6 - 9 - 12 - 15 - 18 …
DB Hang Clean 35/25
Toes to Bar
(3 Handstand Push Ups b/w sets)
Then… Go back down as fast as possible trying to get under 9 minutes

Oly Complex
Power Clean - Hang Clean - Split Jerk
Build to a heavy single of the complex or work on form in 12 minutes

FRIDAY
(GOAL = Under 12 minutes)
”K9 CHUCK” Doggie Hero WOD
Bexar County [Texas] Sheriff K9 Chucky was shot and killed in the line of duty, but not before taking down an armed suspect, potentially saving many officers’ lives on January 25, 2019.

4 rounds of the workout signify his years of service. The rep scheme of 1/25/19 signifies the date when Sheriff Chucky ended his watch. Lastly, the 11 burpees are for his badge number.

This tribute workout was submitted to us by Elizabeth Salinas, a Level-2 CrossFit coach at CrossFit Unchained @crossfitunchained in Texas. Her husband is an Investigator at the Bexar County Sheriff’s Office, where Chucky was part of the K9 unit.

FOR TIME
4 Rounds
1 Deadlift 275/205
25 KB Swings 55/35
19 Box Jumps 24/20
11 Burpees

BUILDING FOR THE WORKOUT WEIGHT
Every 90 seconds for 12 minutes (8 Rounds)
2 Deadlifts
Getting to around 80-85% of 1RM