February 12 - February 17

Community Workout: Come join us for some fun, free fitness THIS Saturday, February 17 at 8:30 AM. Free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register.

Make sure to get signed up for the CrossFit Open before Thursday, February 15. We will be having our live draft on Saturday after the Community Workout to determine teams for our Open Series. Email lindsey@crossfitflowermound.com with questions. Register at games.crossfit.com.

 

Monday, February 12

A. CrossFit Open 16.3
AMRAP 7:00
10 Power Snatches
3 Bar Muscle-ups (5 Jumping Chest to Bars / 5 Chest to Bars for 55+)

B1. Back Extensions 4 x 12-15
B2. Double Unders
a) 5 x Max
b) 3 x Max if 100+

 

Tuesday, February 13

A. 5 Front Squat
EMOTM x 6
Add no more than 5%

B1. HSPU 5 x 70%
B2. AB 2 x 2:30 for 85%

 

Wednesday, February 14

A. Snatch + 2 Hang Snatch
5 x 70-80%
*Heavier than last week, priority being squat

B. Pull-ups
Every :90 x 5
Unbroken, same number each time
Chest to Bars – Chin over bar – Jumping Chest to Bars – Jumping

 

Thursday, February 15

A. 4 Clean and Jerk
Every 2:00 x 5
Stick with same weight as last week

B. 4 Rounds:
2:00 on / 2:00 off
Max Calorie Row
Goal: 42/35

 

Friday, February 16

Happy birthday Jess (Sunday)!

A. 3 Front Squats
EMOTM x 6
Same weight as Tuesday

B. EMOTM x 14
Odds: 8 Shoulder to Overhead
Evens: 40 Double Unders
155, 135, 115, 95 / 105, 95, 75, 65