Saturday - 150325
CrossFit W.O.D: Metcon: OPEN-25.3: For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (#102/70) 5 wall walks 25 cleans (#61/38) 5 wall walks 25 snatches (#43/29) 5 wall walks 50-calorie row Time cap: 20 minutes
Friday - 140325
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-4 Metcon: IN TEAMS OF 2: 2 Rounds for time: 400m Run with ball(#10/6) 100 Push-ups 75 Wallballs (#10/6) 50 Cest-to-bar 25 Burpees Box Jump Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch
Thursday - 130325
CrossFit W.O.D: Strength: Push Jerk 15min Build up to RM2 Metcon: 16min AMRAP of: 400m Run 10 Front Squat (70/45) 20 Handstand push-ups Endurance: 10 Rounds for time: 250/200 m row // 15/12 cal bike 20 DBs Thruster (15/10,x2) 10 Pull-ups
Wednesday - 120325
CrossFit W.O.D: Strength: E2MOM for 12min 1 Snatch Pull 1 Squat Snatch 1 Overhead Squat Metcon: 6 Rounds for time: 15 Pull-ups 10 Power Cleans (#43/30) 10 Burpees over bar 15 Push press (#43/30) CrossFit Strength: Part A: Romanian Deadlift 18min find heavy 3 rep Part
Tuesday - 110325
CrossFit W.O.D: Strength: Pause Back Squat 4-3-3-2-2 *2 sec’ Pause at the bottom Metcon: 5 Rounds for time: 20 Db Overhead Lunges (#22.5/15,x1) 15 Sit-ups 4 Bar Muscle-ups Endurance: 3 Rounds: 5min AMRAP of: 10x10 Shuttle run 10 wallballs (#10/6) -1min rest- 5min AMRAP
Monday - 100325
CrossFit W.O.D: Strength: Weighted Pull-ups 4-4-3-2-2 + 30 sec L-sit (box/Kbs/Ring) Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10-12-14-16… Deadlift (#100/70) Endurance: EMOM For 40min: 1. Box jump over 2)KB sumo deadlift high pull (#16/12) 3)Medball Cleans (#10/6) 4)Medball Sit-ups (#10/
Sunday - 090325
CrossFit W.O.D: Strength: 14min find heavy complex: 2 Squat Clean 1 Split Jerk Metcon: For Time: 2-4-6-8-10-12 Burpees to target Ring dips *After Each set 50 double unders CrossFit Strength: Part A: 18min Build up to 2 rep heavy for Pause Front Squat Part B: 8/8 Tempo
Starday - 070325
OPEN-25.2: For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)
Friday - 070325
CrossFit W.O.D: Strength: Weighted Dip 5-4-4-3-3 + 8-10 DBs Bench Press Metcon: 21-15-9 Box jump overs DBs Clean & Jerk (22.5/15,x2) Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Below the knee Snatch 7 x 1+1 60-80%
Thursday - 060325
CrossFit W.O.D: Strength: 3 Position Clean: E2MOM For 12min: 1 Hang Power Clean 1 Low Hang Power Clean (Below the knee) 1 Power Clean Metcon: 10 Rounds for time: 12 KB Swing (#24/16) 15 Toes-to-bar 18 KB Sumo Deadlift high pull (#24/16) Endurance: 38min AMRAP of:
Wednesday - 050325
CrossFit W.O.D: Strength: 15min build up to RM4 Front Squat Metcon: E2MOM for 16min: 2min AMRAP of: A) 35 Double under 6 Front Squat (60/40) B) 450/380m row // 24/18 cal bike (rest the remaining of the 2min) Crossfit Strength: Part A: Strict Press 3-3-3-3-3-3 Part
Tuesday - 040325
CrossFit W.O.D: strength: Split Jerk 4-4-3-3-2-2 Metcon: 9min AMRAP of: 10 Wall Balls (#10/6) 5 Devil Press (#22.5/15,x2) 10 DBs Step-ups (#22.5/15,x2) Endurance: E5MOM for 40min: 500/400m Row 20 Wallballs (#10/6) 15 KB Swing (#24/16) 10 Toes-to-bar
Monday - 030325
CrossFit W.O.D: Strength: 14min build up to Heavy: 2 Hang Power Snatch Metcon: for time: 35 Thruster (#43/30) 70 Sit-ups 35 Overhead Squat (#43/30) 50 Burpees Endurance: 4 Rounds for time: 800m Run 30 Box jump 20 DBs Thruster (#15/10,x2) 15 Burpees *2min rest
Sunday - 020325
CrossFit W.O.D: Strength: Back Lunges 8-6-6-4-4 Metcon: 19min AMRAP of: 400m run 10 Hang Power Clean (#60/40) 15 Chest-to-bar CrossFit Strength: Part A: 15min find RM4 for Bench press Part B: 3 set: 6-8 Deficit push-ups + 1-3 Explosive Pull-ups *1min Rest after each set Metcon: 9min AMRAP
Saturday - 010325
CrossFit W.O.D: Metcon: Open 25.1: AMRAP 15 minutes: 3 Lateral Burpees Over the Dumbbell* (#22.5/15,x1) 3 Dumbbell Hang Clean-to-Overheads* (#22.5/15,x1) 9 m' Walking Lunge (2x4.5m') *After completing each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.
Friday - 270225
CrossFit W.O.D: Strength: E1.5MOM for 12min: 1 Snatch Balance 2 Overhead Squat Metcon: 4 Rounds for time: 100 Double under 15 Toes-to-bar 15 KBs Thruster (#24/16,x2) Weightlifting: Part 1: 7 sets: 1 Muscle Snatch 1 Snatch Balance 40-50% Part 2: Power Snatch (pause at catch