Wednesday - 270324
CrossFit WOD: Strength: Strict Press 3-3-3-2-2-2 Metcon: 5 Rounds for time: Row 400/300m 12 DB Power Cleans (#22.5/15,x2) 12 DB Box Step-Overs
Tuesday - 260324
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Rest 2:00 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 15 Wallballs (#10/6) 20 Situps Endurance: Every 4min for 8 rounds: Run 400m On remaining of the time AMRAP: 10 KB Swings 8 Pullups 6 Burpees
Monday - 250324
CrossFit WOD: Strength: 15min build up load for the complex: Push-Press + Push-Jerk (3+1) Metcon: 5 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) Endurance: EMOM in 36min of: 1 - Max Box Jumps 2 - Max Cal Bike 3 - Max Plate G2OH (#20/15)
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