February 28, 2019

Conditioning: 5 Rounds each with a partner (alternating rounds):

3 Rope Climbs

15 Russian KBS (55/35)

15 Cal Row

February 27, 2019

Strength: On the 3:00: Front Squat

4x2 @ 87-95% for all sets

Conditioning: For Time:

50 Box Jump Overs (24/20)

40 Pull ups 

30 Power Snatches (95/65) 

February 26, 2019

Conditioning: For Time (40 min time cap):

1 mile Run

100 Walking Lunges

100 Burpees

1K Row

**Jog or walk until time cap is hit

-Score is time plus distance at the end 

February 25, 2019

Strength: Push Press 5-5-5

Conditioning: 15 Min AMRAP

45 Abmat Sit ups

30 DB Hang Clean and Jerks (50/35)

15 DB Goblet Squats (50/35)

February 22, 2019

Conditioning: Open 19.1 

15 min AMRAP

19 Wallballs (20/14)

19 Cal Row

*When you arrive at the gym, please put your name on the heat list. There will only be 6 people per heat. 

February 21, 2019

Conditioning: Each for time:

4x 800m Run

*Rest 3 min between each effort.

Goal is to keep all efforts within :10 sec of one another

Post WOD: SKill Work/Mobility:

Take 10 mins to work on a skill for the Open or mobility work

February 20, 2019

Strength: Bench Press 1-1-1

Conditioning: 5 Rounds

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 S2OH (115/75)

February 19, 2019

Conditioning: For Time:

21 – 15 – 9

Row Calories

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Lateral Barbell Burpees

Thrusters (95/65)

Post WOD: 3 Rounds 

15 Pike ups with the sliders

15 Knees to chest with sliders

15 Leg Lifts

February 18, 2019

Strength: 10 min to build to a heavy 3-position snatch (high hang, hang, floor)

Conditioning: 15 min AMRAP 

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle ups

February 15, 2019

Strength: Back Squat 15 Min. to build to a heavy single

Conditioning: 5 Rounds for time: 

21 Wall Balls (20/14)

200ft Farmers carry(55/35)

9 Strict HSPU

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© 2017 by CrossFit Key Largo

Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

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Location: 100109 Overseas Hwy

Key Largo, FL 33037