Wednesday - 310321
Skill/Strength: Snatch 20min to practice technique or build to a heavy 1rep Metcon: For time: 50 KB Hang Squat Cleans (#24/16,x1) 40 Deadlifts (#100/70) 30 HSPU *EMOM - 8 V-Ups
Tuesday - 300321
Strength: Press 5-5-5-5-5 Metcon: AMRAP in 18min of: 20 DB Burpee Step-overs (#22.5/15,x1) 20 DB Push-Jerks (#22.5/15,x1) Run 200m Outdoor: For time: Run 800m then: 50-40-30-20-10 Jump Squats Plank Shoulder-taps Situps Mountain Climbers Then Run 800m
Monday - 290321
Skill: Rope Climb Metcon: 3 Rounds for time: 15 Sumo DL High Pull (#52.5/35) 3 Rope Climbs 3 Rounds of “Cindy” 1 Round of “Cindy” is: 5 Pullups 10 Pushup 15 Air Squats
Sunday - 280321
Strength: Push-Jerks (touch-and-go) 5-5-5-3-3 Metcon: AMRAP in 10min of : 10 Deadlifts with KBs/DBs (#24/16,x2) 10 Push ups Rest 3min and then, AMRAP in 7min of: 30 Double Unders 20 Wallballs (#10/6) 10 Burpees Outdoor: 6 Rounds for time: 100m Walking Lunges 300m Run 50 Situps 20
Saturday - 270321
Metcon: CrossFit OPEN 21.3 + 21.4: 21.3: For time (15min timecap): 15 Front squats (#43/30) 30 Toes-to-bars 15 Thrusters (#43/30) Then, rest 1 minute before continuing with: 15 Front squats (#43/30) 30 Chest-to-bar pull-ups 15 Thrusters (#43/30) Then, rest 1 minute before continuing with:
Friday - 260321
Strength: 3 Sets: 4 Front Squats 5-10 Strict HSPU Metcon: AMRAP in 16min of: 16 DB Hang Clean and Jerks (#22.5/15,x1) 8 Deadlifts (#100/70) 16 Pushups
Thursday - 250321
Skill: Handstands practice for 15min (hold/walk/balance) Metcon: 4 Rounds for time: 12 Power Snatches (#42.5/30) 24 Jumping Lunges Run 400m Outdoor: 5 Rounds for time: Run 400m 30 Jump Squats 30 Mountain Climbers 30 Hollow Rocks
Wednesday - 240321
Strength: Overhead Squats 4-4-3-3-2-2 *Pause for 3sec at the bottom of each rep Metcon: For time: 3-6-9-12-15-18 Thrusters (#42.5/30) Burpees over the bar V-Ups
Tuesday - 230321
Strength: 4 Sets for load: 5 Barbell Bentover Rows 5 Weighted Pushups 20sec Hollow Hold Metcon: For time: 50 Kettlebell Swings (#32/24) 30 Front Rack Lunges (#22.5/15,x2) Run 800m 30 C2B Pullups 50 Wallballs (#10/6) Outdoor: 7 Rounds for time: 30 Walking Lunges Steps 15
Monday - 220321
Strength: 16min build load for the complex: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 50 Air-Squats 3 Rope Climbs
Sunday - 210321
Strength: Deadlift 5-4-4-3-3 Metcon: AMRAP in 15min of: 90 Double Unders 10 Hang Power Cleans (#70/45) 10 Ring Dips Outdoor: For time: 1000-800-600-400-200m Run 50-40-30-20-10 Situps 10-10-10-10-10 Rollups
Saturday - 200321
Metcon: CrossFit OPEN Workout 21.2: For time (20min timecap): 10 dumbbell snatches (#22.5/15) 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs
Friday - 190321
Skill: 15min Handstands practice (hold/walk/balance..) Metcon: 4 Rounds for time: 4 Hang Squat Cleans (#70/45) 12 Pushups 20 Front Rack Lunges (#24/16,x1)
Thursday - 180321
Strength: Front Squat 3-3-3-2-2-2 Metcon: For time: 50-40-30-20-10 Double Unders Situps KB SDHP (#32/24) Outdoor: AMRAP in 30min of: 30 Mountain Climbers 24 X-Ups 18 Walking Lunges steps 12 Diamond Pushups 6 Rollups
Wednesday - 170321
Strength: Weighted Pullups 5-5-5 30sec Sandbag bear-hug hold after each set Metcon: For time: Run 800m 48 Box Jump Overs 32 HSPU 16 Devil-Press (#22.5/15) Outdoor: 5 Rounds: 5min AMRAP, 1min Rest: Run 100m 15 Air Squats 15 Pushups Run 100m 20m Burpee Broad Jumps
Tuesday - 160321
Strength: Weighted Dips 5-5-3-3-3 Metcon: AMRAP in 14min of: 10 Pullups Run 200m 10 Overhead Squats (#50/35) Outdoor: For time: Run 1000m Then 10 rounds of: 10 Pike Pushups 10 Burpee Step-ups 10 Cossack Squats Then Run 1000m