CrossFit Workouts for the Week of 2/28-3/04/2022

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!!

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