wod

CrossFit Workouts for the Week of 3/29-4/2/2021

Monday, March 29th   

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups*

(No Measure)

BENCHMARK WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

Tuesday, March 30th

BENCHMARK WORKOUT

“ANNIE”

FOR TIME

50-40-30-20-10

Double Unders

Sit-Ups

(Score is Time)

FINISHER

3 SETS

500m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Wednesday, March 31st   

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)|(65/45)

Pull-Ups

(Score is Time)

POST-WORKOUT STRENGTH

4×3

Overhead Squat (Moderate)

(Score is Weight)

Thursday, April 1st

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean & Jerk

(Score is Weight)

BENCHMARK WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)|(95/65)

(Score is Time)

Friday, March 2nd

BENCHMARK WORKOUT

“SWEET CAROLINE”

3 SETS FOR TIME

30/25 Cal Bike

25 Box Jumps (24/20)

20 Burpees

1:30 Push-Up Plank*

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

-Rest 1:00 b/t Sets-

(Score is Time)

FINISHER

3 SETS FOR MAX REPS

:45 Max Banded Hammer Curls

:15 Rest

:45 Max Banded OH Tricep Extensions

:15 Rest

*No additional rest b/t Sets

(Score is Reps)

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