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February 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Push Press 5.5.5.5.5 *15 Minute Clock *Super-set with 10 DB Single Leg Deadlift *Perform sets ascending in weight B. 5 Minute AMRAP 20 Box Jumps 10 Push Press F - 75/55lbs. & step ups P -95/65lbs. & 20 in. box S - 115/85lbs & 24 in. box *In teams of (2) *One partner working at a time *5 Minutes on : 5 Minutes off *Complete 2 Total Rounds *Score combined rounds and reps from both rounds

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Power Snatch Skill & Practice - Segment Snatch x 3 Reps (pause at position #3) B. Power Snatch Skill & Practice - Segment Snatch x 2 Reps (pause at position #2) C. Squat Snatch Skill & Practice - Snatch x 1 Rep *Spend 7 Minutes at each block *Increase weight as position allows F - For position P - For Speed S - For load D. 10 Minute AMRAP Functional / Performance 10 Pull-ups 30 Air Squats 10 Push-ups Sport 10 C2B Pull-ups 10 Alternating Pistols 10 HSPU

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Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Front Squats 5.5.5.5.5.5 *15 Minute Clock *Super-set with 10 DB Split Stance Deadlift (each leg) *Perform sets ascending in weight B. 12 Minute AMRAP 60 Push-ups 40 Deadlifts 60 Push-ups 40 Power Cleans 60 Push-ups AMRAP Front Squats F - 95/55 & Hand Release Push-ups P - 135/85 & Traditional Push-ups S - 185/125 & HSPU *In teams of (2) *Alternate reps as you see fit *Score total team front squats

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 16 Minute AEMOM 1st minute - 3 x power snatch 2nd minute - REST F - Focus on technique @ light weight P - Focus on speed @ moderate weight S - Ascend in weight as technique allows B. 9 Minute AMRAP 5 Power Snatch 10 Deadlift 15 T2B F - 75/55 P - 95/65 S - 115/75  

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day For Time 10 Alternating DB Snatches 15 Burpee Box Jump Overs 20 Alternating DB Snatches 15 Bupee Box Jump Overs 30 Alternating DB Snatches 15 Burpee Box Jump Overs 40 Alternating DB Snatches 15 Burpee Box Jump Overs 50 Alternating DB Snatches 15 Burpee Box Jump Overs F - 25/15lbs. P - 35/25lbs. S - 50/35lbs. *20 Minute Time Cap    

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bench Press 5.5.5.5.5.5 *15 Minute Clock *Perform sets ascending in weight B. Barbell Bent Over Row 5.5.5.5.5.5 *15 Minute Clock *Perform sets ascending in weight C. For Time 50.40.30.20.10 Double Unders ABMAT Sit-ups F - Perform x 2 single unders P - As R'xd S - Unbroken Double Unders

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Pull-up Strength & Skill (1) Strict or Banded Pull-ups x 5 (2) Kipping x 5 (3) Strict Weighted x 5 B. 3 Minute AMRAP 15 - 12- 9 DB Thrusters Pull-ups F - 25/15lbs. & Jumping C2B Pull-ups P -35/25lbs. & Pull-ups S - 55/35lbs. & C2B Pull-ups *In teams of (2) *One partner working at a time *3Minutes on : 3 Minutes off *Complete 3 Total Rounds