Monday, February 28th
STRENGTH
3 SETS
3 Snatch Deadlift
+
1 Snatch Pull
*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained.
(Score is Weight)
Week 1 of 8
WORKOUT
AMRAP x 10 MINUTES
20 Alt. DB Snatch (50/35)(35/20)
2 Rope Climbs
(Score is Rounds + Reps)
https://vimeo.com/678042161/917e7e4ff3
Tuesday, March 1st
WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
POST WORKOUT STRENGTH
10-10-10
Bench Press
*Start Moderate, build to Heavy
(Score is Weight)
https://vimeo.com/678041975/df07d71fdc
Wednesday, March 2nd
STRENGTH
1.) 3-3-3 Clean Deadlifts*
*All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained.
(Score is Weight)
2.) 3-3-3 Push Press**
**Bar comes from the floor
(Score is Weight)
Week 1 of 8
WORKOUT
2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run
(Score is Time)
https://vimeo.com/678041771/6840f25181
Thursday, March 3rd
WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*
MIN 2 — Row or Bike, Moderate Effort
*L+R = 1 Rep
(No Measure)
https://vimeo.com/678041565/7033d4fd58
Friday, March 4th
OPEN 22.2! Workout will be announced Thursday at 1pm. You can view the announcement show at: open.crossfit.com
FRIDAY NIGHT LIGHTS Event at Fixx begins at 6:00pm! Sign up in Wodify for a heat time (posted Friday morning). Come celebrate and cheer on your fellow athletes!!
