Sunday - 240324
CrossFit WOD: Strength: Deadlift 5-5-5 Metcon: AMRAP in 18min: 9 HSPU 9 Toes-to-bar 18 Jump-Squats
Saturday - 230324
CrossFit WOD: Skill: 15min Handstands practice Metcon: 3 Rounds for time: Run 400m 21 KB Swings (#24/16) 15m Handstand Walk (7.5m x2) 9 Burpees
Friday - 220324
CrossFit WOD: Strength: Front Squats 3-3-3-2-2-2 Metcon: AMRAP in 10min of: 2 Sandbag Over Shoulder (#75/45) 5 Dual DB Clean and Jerks (#22.5/15,x2) 8 Box Jump Overs Weightlifting: Part 1: 5 sets: 3 Jerk Balance 40% 5 sets: 2 Drop Snatch 30-40 % Part 2: Snatch Pull
Thursday - 210324
CrossFit WOD: Strength: Weighted Chin-ups 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (#35/25) 1-2-3-4-5-6-7-8-9-10 Toes-to-bar *EMOM - 4 Burpees over the bar Endurance: For time: Row 1000/800m 200 Walking Lunges Steps Row 1000/800m 200 KB SDHP (#16/12) Row 1000/800m
Wednesday - 200324
CrossFit WOD: Strength: Floor Press 5-5-5-4-4-4 Metcon: AMRAP in 15min of: 10 Dual KB Russian Swings (#24/16,x2) 6 Dual KB Front Rack Lunges (#24/16,x2) 1 Rope Climb Endurance: 5 Rounds for time: Run 800m 30 DB Burpee Box Step Overs (#15/8,x2)
Tuesday - 190324
CrossFit WOD: Strength: Split Jerk 3-3-3-2-2-2 Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 40 Double Unders 8 HSPU Endurance: AMRAP in 38min of the ladder: 5-10-15-20… +5 Medball Cleans (#10/6) Box Jumps Pushups Run 200m
Monday - 180324
CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2 *2sec Pause at the bottom of each rep Metcon: 4 Rounds for max reps: 1min DB Snatch (#22.5/15,x1) 1min Bike (calories) 1min Toes-to-bar 1min Burpees 1min Rest Endurance: 6 Rounds for time: 100 Double Unders 30 KB Swings (#16/12)
Sunday - 170324
CrossFit WOD: Strength: 5 Sets: 5/5 Single Arm DB Z-Press 15-30sec L-Sit hold (any variation or scale) Rest 2:00 Metcon: 3 Rounds for time: Run 200m 20 Box Jumps Run 200m 20 DB Push-Press (#22.5/15,x1)
Saturday - 160324
CrossFit WOD: Metcon: CrossFit Open Workout 24.3 For time: 5 Rounds of: 10 Thrusters (#43/29) 10 C2B Pullups Rest 1min, then: 5 Rounds of: 7 Thrusters (#61/43) 7 Bar Muscle-ups *Time Cap: 15min
Friday - 150324
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3 Metcon: For time: Run 400m, then: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#43/30) Wallballs (#10/6) Then Run 400m Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance 1 OH Squat 50-70% Part 2: Knee level Satch DL Pausing Snatch (2 sec pause at knee
Thursday - 140324
CrossFit WOD: Strength: 4 Sets: 8 Barbell Good Mornings 30m Sandbag bearhug carry (15m x2) *Rest 2:30 Metcon: AMRAP in 12min of: 10-20-30-40… etc +10 Double Unders KB SDHP (#24/16) Situps Endurance: AMRAP in 36min of: 10 Plate G2OH (#20/15) 4 Burpees 10 Pushups 4 Burpees 10
Wednesday - 130324
CrossFit WOD: Strength: E2MOM for 10min: Hang Squat Snatch + Overhead Squat (1+1) Metcon: 10 Rounds for time: Run 200m 5 Hang Squat Snatch (#43/30) 5 Toes-to-bar
Tuesday - 120324
CrossFit WOD: Strength: Strict Press 5-3-3-2-2-1-1 Metcon: AMRAP in 14min of: 7 KB Swings (#32/24) 7 Ring Dips 7 Burpees Endurance: 5 Rounds for time: Run 800m 30 Jump Squats 100 Double Unders 30 Knees-to-elbows
Monday - 110324
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+3) Metcon: 5 Rounds for time: 22 DB Situps (#22.5/15,x1) 12 DB Push-Press (#22.5/15,x1) 2 Rope Climbs Endurance: 6 Rounds for time: Run 400m 25
Sunday - 100324
CrossFit WOD: Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: Bike 30/24 Cal Then 7 Rounds of: 7 DB Power Cleans (#22.5/15,x2) 7 Toes-to-bar Then Bike 30/24 Cal
Saturday - 090324
CrossFit WOD: Metcon: CrossFit Open Workout 24.2: AMRAP in 20min of: 300m Row 10 Deadlifts 50 Double Unders *Rx: #83/56 *Scaled: #61/43