Saturday - 180323
Strength: Barbell Bent-over Rows 3-3-3-3-3 Metcon: AMRAP in 20min of: Run 200m 12 DB Box Step-ups (#22.5/15,x2) 15m Handstand Walk (or 30m bearwalk) 3 Sandbag Over Shoulder (#75/45)
Friday - 170323
Strength: Hang Squat Clean 2-2-2-2-1-1-1 Metcon: 3 Rounds for time: 5 Ring Muscle-ups 15 Burpees 5 Ring Muscle-ups 25 V-Ups Weightlifting: Power Clean + Push Press (3+3) @ 65% x 5 Front Squat + Jerk (2+2) @ 75% x 5 Split Jerk 2 @ 85% x 5 Clean Pull 3 @ 115% x 5
Thursday - 160323
Strength: Bulgarian Split Squat 8-8-6-6-4-4 *use db/kb/barbell Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Thrusters (#50/35) 1 Rope Climb Endurance: AMRAP in 38min of: 16 Gorilla Rows (#16/12,x2) 8 Box Jump Overs 16 Situps 8 Burpees 16 Pushups 8 Cal Bike
Wednesday - 150323
Skill: 20min Handstands practice (hold/walk/balance...) Metcon: AMRAP in 18min of: 18 Cal Row 15 Pushups 12 DB Snatch (#22.5/16) Gymnastics: Skill- Lache & Bar Swings Strength- 16 Min Emom: Min 1- 4/4 Negative Step Up Min 2- Max Ring/Bar Dips Min 3- 10 GHD
Tuesday - 140323
Strength: E1.5MOM for 10:30 (7sets) 5 Push-Jerks (touch and go) Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#70/45) 7 HSPU 9 Box Jump Overs Endurance: For time: 100-80-60-40-20 Air-Squats *Every break: Row 500/400m 100-80-60-40-20 Situps *Every break: Bike 30/24 Cal
Monday - 130323
Strength: 15min build up to an RM3 Front Squat Metcon: AMRAP in 14min of: 3-6-9-12... Power Cleans (#80/50) Run 200m Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 2 Dragon Flags Min 3-
Sunday - 120323
Strength: Weighted Pullups 5-5-3-3-3 *40m Bear-hug Sandbag Carry after each set (AHAP) *Rest 2:00 Metcon: For time: 21-15-9 reps of: Overhead Squats (#43/30) Ring Dips Burpees over the bar
Saturday - 110323
Strength: Weighted Step-ups 6-6-6-6-6 *15-30sec L-Sit hold after each set Metcon: In Pairs for time: 100 Wallballs (#10/6) 80 Pushups 60 Hang Power Cleans (#60/40) 40 Burpees Over Partner (partner in plank) 20 Sandbag Over Shoulder (#75/45) *Only one partner works at a time
Friday - 100323
Strength: 15min build up load for the complex: Power Snatch + Hang Squat Snatch (1+1) Metcon: 5 Rounds for time: 8 Toes-to-bar 16 Wallballs (#10/6) 8/6 Cal bike 16 Box Jumps Weightlifting: Muscle Snatch + Snatch Balance (3+3) @ 60% x 5 High Hang Squat Snatch 3 @ 70% x
Thursday - 050323
Strength: E3MOM for 15min: Deadlift 5-5-3-3-3 Metcon: AMRAP in 16min of the ladder: 2-4-6... S2OH (#60/40) 10 Russian KB Swings (#32/24) 10 Goblet Lunges (#32/24) Endurance: 8 Rounds for time: Run 200m 30 Situps 20 Medball Cleans (#10/6) 10 Ring Rows
Wednesday - 080323
Skill: 20min Handstands practice (hold/walk/balance...) Metcon: For time: 400m Run Into 5 Rounds of: 5 Strict C2B Pullups 10 DB Box Step-Overs (#22.5-15,x2) 15 V-Ups Into 400m Run Gymnastics: Skill- Bar Muscle Up -Hollow+ Arch -Kip -Transition Endurance: 10 Rounds for reps: 1min Max Calorie Bike
Tuesday - 070323
Strength: Back Squat 2-2-2-2-2-2 Metcon: In Pairs, I-go-you-go 10 Rounds for time: 10 Deadlifts (#100/70) 10 Burpees 10 Toes-to-bar *Partner 1 works while Partner 2 holds dual KB/DB Overhead (#16/12,x2) *Switch every full round, 5 rounds each Endurance: AMRAP in 40min of: Row 200-400-600m... 30 Walking
Monday - 060323
Strength: Push-Press 3-3-2-2-1-1 *Pause for 2sec at the bottom of the "dip" before completing each rep Metcon: 7 Rounds for time: 7 Box Jumps 7 Hang Squat Cleans (#43/30) Run 200m w/DB (#22.5/15,x1) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min
Sunday - 050323
Strength: 15min build up load for the complex: Power Clean + Hang Power Cleans + Front Squat (1+2+3) Metcon: AMRAP in 15min of: 5 C2B Pullups 10 Dual KB/DB Front Rack Lunges (#24/16,x2) 15 Situps
Saturday - 040323
Metcon: CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (#43/30) 5 wall walks 50 double-unders 12 snatches (#61/43) *If completed before the 6-minute time cap, add 3 minutes to the time cap
Friday - 030323
Strength: Paused Front Squats 2-2-2-1-1-1 *3sec pause at the bottom of each rep Metcon: 3 Rounds for time: 30 Knees-to-elbows 10 Clean and Jerks (#43/30) 10 Burpees over bar Weightlifting: Power Clean + Front Squat + Push Press (3+3+3) @ 75% x 5 Clean & Jerk (2+2) @ 85% x