Crossfitness WODS: Week of February 19th, 2024

Monday 2/19- 6pm

PART A
Bench Press 6 x 3 reps

PART B
20-16-12-8-4 reps of
MB Step-Ups
MB Twists
Plank Jacks

Tuesday 2/20- 6pm

PART A
3 Sets
10 Straight Arm Side Plank w Ab/Adduction R
10 Straight Arm Side Plank w Ab/Adduction  L
20 KB Marches

PART B
AMRAP in 10 mins
5 Cals Ski Erg 
10 Toes to Bar/Hanging Knee Raises
10 DB Push Press

Wednesday 2/21- 6pm

PART A
8 x 1 
Hang Power Snatch

Note: Work technique with sets across using light weight or increase weight as you go for a heavy single.

PART B
Every 2 minutes for 6 sets
10 KB Swings (55/35)
20yd Sled Push @ 135/90

Thursday 2/22- 6pm

PART A
Deadlift 6 x 3 reps

PART B
5 Rounds for Fitness
Run 100m
20yd Farmer Carry on Turf
20 Abmat Sit-Ups
20yd Farmer Carry on Turf

Friday 2/23- 8am

PART A
3 Sets
10 Plank Walk-Ups
10 DB Arnold Press
10 Bentover Barbell Rows (underhand, narrow grip)

PART B
AMRAP in 12 mins
2 Lunges + Broad Jump 20yds on Turf
Bear Crawls 20yds on Turf
6 Double Squat Wall Balls
50 Single-Unders