CrossFit Workouts for the Week of 3/18-3/23/2024

Monday, March 18th

Workout

AMRAP x 16 MINUTES

2 Rope Climbs

12 Back Rack Lunges (115/75)(75/55)

18 Sit-Ups

24 Russian KB Swings (70/53)(53/35)

(Score is Rounds + Reps)

Tuesday, March 19th

Workout

Fran

21-15-9
Thrusters, 95# / 65#
Pull-ups

Post-Workout Strength – All

Thruster

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster

Wednesday, March 20th

Workout

EVERY 4:00 x 4 SETS

40/30 Cal Bike

Max Box Jumps (24/20) with Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Reps of Box Jumps)

Thursday, March 21st

Partner Workout

IN TEAMS OF 2…

AMRAP x 30 MINUTES*

80/60 Cal Row

60 Toes to Bar or Toes to Something

40 Deadlifts**

200m DB Farmer Carry (Athlete Choice)

*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.

**Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(225/155)

(Score is Rounds + Reps)

Friday, March 22nd

Workout

“DEATH BY BURPEE”

MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…

Saturday, March 23rd

Strength

Hang Power Clean

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Hang Power Clean*

Partner Workout

IN TEAMS OF 2…

AMRAP x 12 MINUTES*

4 Hang Power Cleans (Athlete Choice)

8 Bar Muscle-Ups or Pull-Ups

50 Double Unders or 100 Single Unders

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

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