Monday - 310325
CrossFit W.O.D: Strength: weighted dip (bars) 3-3-2-2-1-1 + 20-30 Sec Hollow hold Metcon: For time: 400m run 30 Cluster (#50/35) Endurance: 40min AMRAP of: 800m run 15 Devil press (#15/10,x2) 15 Dual DB hang squat cleans (#15/10,x2)
Sunday - 300325
CrossFit W.O.D: Strength: Split Jerk: 3-3-2-2-2 Metcon: 3 Rounds: 5min AMRAP of: 10 Front Squats (#60/40) 10 Burpees over bar 10 Toes-to-bar -1min Rest- CrossFit Strenth: Part A: Front Squat 3-3-3-2-2-2 Part B: 3 Super set 5 Seated Box Jump + 10/10 KB Band side *1min Rest
Saturday - 290325
CrossFit W.O.D: Strength: Tempo Overhead Squat(@32x2) 3-3-3-2-2 Metcon: 20min AMRAP of: 200m Run 20m KBS F.R Walking Lunges(#24/16,x2) 7 Sandbeg Over Shoulder (#75/45) 10 KBs Power Cleans (#24/16,x2)
Friday - 280325
CrossFit W.O.D: Strength: weighted Push-ups 5-5-3-3-3 + 20m Dual DBs overhead walk after each set Metcon: 2 Rounds: 3.5min AMRAP 6 Devil press (22.5/15,x2) 12 Overhead Lunges (22.5/15,x1) -1min Rest- 3.5min AMRAP of: 10 Pull ups 15 V-ups -1min Rest-
Thursday - 270325
CrossFit W.O.D: Strength: 14min build to a heavy 2-rep Thruster (from the rack) Metcon: For time: 2-4-6-8-10 Hang Squat Clean (#70/45) 1-2-3-4-5 wall walks Endurance: 10Min AMRAP of: 10 Devil press (#15/10,x2) 16 DBs front rack Lunges (#15/10,x2) -1min rest- 10Min AMRAP of:
Wednesday - 260325
CrossFit W.O.D: Strength: Front Rack Lunges 6-6-6-4-4 Metcon: 5 Rounds For time: 15 Shoulder to overhead (#50/35) 10 Toes-to-bar 15 Dual DB Hang squat Cleans (#22.5/15,x2) 50 Double unders CrossFit Strength: Part A: 15min Build up to RM1 Bar dip Part B: 3 super
Tuesday - 250325
CrossFit W.O.D: Strengh: Push Press 5-5-5-5-5 Metcon: 16min AMRAP of: 15 Box jump Overs 15/12 Cal row // 12/9 Cal bike 10 Wall Balls (#10/6) 3 Ring muscle ups Endurance: 38Min AMRAP of: 10-20-30-40.. DBs Thruster (#15/10,x2) Plate Ground to overhead (#15/10,x1)
Monday - 240325
CrossFit W.O.D: Strength: 15min Find RM2 Hang Power Cleans Metcon: For Time: 400m Run 50 Hang Power Snatch (#43/30) 50 Burpee Over bar 5 Rope Climb 400m Run Endurance: For time: 2 Rounds For time: 1000m row 70 KB swing (#16/12) 55 Goblet step up (#16/
Sunday - 230325
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-4 Metcon: 10min AMRAP of: 3-6-9-12-15 DBs Front Squat (#22.5/15,x2) Hand Release push-ups CrossFit Strength: Part A: Back Rack Lunges 6-6-4-4-2-2-2 Part B: 3 Super sets: 30 Sec wall squat + 8 Heel elevated goblet squat *Rest 1min after each set
Saturday - 220325
CrossFit W.O.D: Skill: 15min Work to Handstand Walk/Free Metcon: 20min AMRAP of: 200m Farmer Carry (#32/24,x2) 30 Jump squats 20 Db Snatch (#22.5/15,x1) -1min Rest after round-
Friday - 210325
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 7min AMRAP of: 10 Deadlift (#100/70) 3-6-9-12-15… Burpees over bar -1min Rest- 7min AMRAP of: 3 Wall Walks 12 DBs Thrusters (#22.5/15,x2) -1min Rest- Weightlifting: Part 1: 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part
Thursday - 200325
CrossFit W.O.D: Strength: E2MOM For 12min: 1 Power Clean With Pause Knee (1sec pause) 1 Hang Power Clean 1 Push Jerk Metcon: 7 Rounds For time: 8 Burpees Box jump 10 KB Swing (#32/24) 14 Goblet Lunge (#32/24) Endurance: E2mom for 36min: 1-2: 200m run 3-4:
Wednesday - 190325
CrossFit W.O.D: Strength: Bent over row 6-6-5-5-4-4 Metcon: For Time: 70 Double unders 50 Pull ups 70 Double unders 50 Front Squats (#50/35) 70 Double unders CrossFit Strength: Part A: Back Squat 22 min find RM1 Part B: 3 Sets: 6/6 Dual KB suitcase deficit lunge
Tuesday - 180325
CrossFit W.O.D: Strength: 15min build up to RM1 For Squat Snatch Metcon: 16min AMRAP of: 200m run 15 Handstand push-ups 10 DBs Step up (#22.5/15,x2) Endurance: 6 Rounds For time: 30/24 cal Row 20 Jump Squat 15 DB Snatch (#15/10,x1) 20 Burpee
Monday - 170325
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon For time: “KAREN”: 150 Wallballs (#10/6) Endurance: 40min AMRAP of: 400m Run 15 KB Swing (#24/16) 12 Burpees box jump over 15 Wallballs (#10/6) 20 Medball russian twist
Sunday - 160325
CrossFit W.O.D: Strength: Strict Press 3-3-3-3-3 Metcon: E4MOM for 20 min: 20 Box Jump overs 15 Shoulder to overhead (#50/35) *Max Toes to bar till 3:45 *your score-total Toes to bar CrossFit Strength: Part A: Push Jerk 5-5-3-3-1-1-1 Part B: 3-4 Sets: 8/8 Z-Press With