25 Feb 17

Every two minutes, for 20 minutes:
Clean x 1 rep
Loads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+

AMRAP in 12 Minutes of:
10 Chest-to-Bar Pull-ups
5 Deadlifts (275/185#)
10 Box Jumps (24/20″)

Get Mean is Happening–CrossFit in Manhattan, KS

24 Feb 17

CrossFit Open Workout 17.1

Get Mean is Happening–CrossFit in Manhattan, KS

23 Feb 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

22 Feb 17

4 sets of:
Straight Body Levers from Floor x 8
Rest :30 Seconds
Strict Pull-ups x 5
Rest 2 Minutes
*Add weight as necessary for pull-ups

Complete the following for time:
27 DB Thrusters (55/35#)
27 Toes-to-Bar
21 DB Thrusters
21 Toes-to-Bar
15 DB Thrusters
15 Toes-to-Bar
9 DB Thrusters
9 Toes-to-Bar

Get Mean is Happening–CrossFit in Manhattan, KS

21 Feb 17

Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Set 5 – Snatch x 1 rep @80-85%
*Set 6 – Snatch x 1 rep @85-90%
*Set 7 – Snatch x 1 rep @90-95%
*Set 8 – Snatch x 1 rep @95-98%
*Set 9 – Snatch x 1 rep @98+%
*Set 10 – Snatch x 1 rep @98+%

15 Handstand Push-ups
30 Overhead Lunges with Plate (45/25#)
60 Double-Unders
12 Handstand Push-ups
24 Overhead Lungest with Plate
48 Double-Unders
9 Handstand Push-ups
18 Overhead Lunges
36 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

20 Feb 17

Take 25 minutes to build to today’s 1-RM Back Squat
*Let feel dictate loading. This is not intended to be a day on which you will hit a new 1-RM PR, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR.

3 Rounds for time of:
400m Run
12 Clean & Jerks (155/105#)

Get Mean is Happening–CrossFit in Manhattan, KS

18 Feb 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Double-Unders x :30 seconds
Minute 2: Handstand Hold x :30 Seconds

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

“Death by 10 meters”

Get Mean is Happening–CrossFit in Manhattan, KS

17 Feb 17

Tabata Arch and Hollow Hold with PVC
*Alternate between movements to complete 4 sets total

Every minute, on the minute, for 6 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85
Then rest 2 minutes before starting…
Every 2 minutes, until you establish a 1-RM:
Strict Shoulder Press x 1 rep

Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups
*Taken from CF Invictus Fitness

Get Mean is Happening–CrossFit in Manhattan, KS

16 Feb 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

15 Feb 17

Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(pause 2-3 seconds in receiving position on every rep)
*Sets 1-3 – 65-70% of 1-RM Jerk
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

“15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20/14#) (10/9′)
100 double-unders

Get Mean is Happening–CrossFit in Manhattan, KS