2/25/2019 - 3/3/2019

Week of 2/25-3/3


ANNOUNCEMENTS: Vickery St Paddy’s T Shirts

If you didn’t know. Vickery is having our Annual St Paddy’s House Party on Greenville. All our welcome.

Link to facebook event HERE

St Paddy’s Day Vickery T-Shirts!

The Deadline for pre-ordering is THIS THURSDAY FEB 28th!

They are $25.00 each and ordered via our “The Store” on Vickeryathletics.com.

Design Pictured below. Sample T Shirt Pics via “the store” (link below)

LINK FOR ORDERING CLICK HERE

image3.jpeg

MONDAY
20min To Complete
Strict Pullup
10,10
Wtd Pullups
7,7,5,5,3,3,2,2
+
Every 4 minutes x 6 sets:
6 burpees
15/11 Cal ass bike @ 100%

*1min time cap

Score = Time Completed or Cals Reached


TUESDAY
20min EMOM
3 T2b
6 Quality Suitcases
+
Team of 3
15 Sets
7 UB Full Snatch
300m Run (our drive way and back)

*Each partner completes a full round before other does


WEDNESDAY
5x6 Front Squat
R3min
+
4 RFT
10 Push Press (135/95)
10 KBS (53/35)
10 Slamball

*10min cap


THURSDAY
5x12 Seated Reverse Flys
+
6 Sets
90 sec Power Clean (1 every 10secs)
Rest 2min

*Build in weight fron set to set if you can


FRIDAY
Week Two CF Open Workout

CrossFit Open 19.2

www.games.crossfit.com to find the workout. We will not know the workout till Thursday


SATURDAY
9am Strength Saturday
3x5 Front Squat
2x4 Front Squat
R3min
+
5x6
BBell RDL
R3min


10:15am Saturday Community


Waiting for after Open Announcement to program this Day.


SUNDAY Skills with Zach 11am -12pm
The Ring Muscle Up