Monday, March 4th
Skill
ON A 10:00 RUNNING CLOCK…
Practice Ring, Box, or Bench Dips
(No Measure)
Workout
AMRAP x 16 MINUTES
20/15 Cal Row
20 Russian KB Swings (53/35)(35/26)
150m Run
10 Ring, Box or Bench Dips
(Score is Rounds + Reps)
Tuesday, March 5th
Strength
Overhead Squat
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat*
Front Squat
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*
Workout
10 ROUNDS FOR TIME
3 Overhead Squats OR Front Squats (135/95)
6 DB Farmers Alt. Box Step-Overs (50/35)(35/20)|(24/20)
9 Burpees Over Bar
(Score is Time)
Wednesday, March 6th
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Clean Deadlift*
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Mod and Build Past Workout Weight.
(Score is Weight)
Workout
EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans*
-Rest w/ Time Remaining-
*Power Clean Options…
5 Reps (155/105)(115/75)
4 Reps (185/135)(135/95)
3 Reps (205/145)(155/105)
(Score is Slowest Set)
Thursday, March 7th
Workout
AMRAP x 22 MINUTES
30/25 Cal Cardio Choice
30 Sit-Ups
30 Alt. Curtsy Lunges
15/12 Cal Cardio Choice
15 Sit-Ups
5-10 Strict Pull-Ups*
*Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
Friday, March 8th
CrossFit OPEN Workout 24.2
Workout will be announced at 1pm on Thursday.
Saturday, March 9th
Workout
IN TEAMS OF TWO…
AMRAP x 20 MINUTES*
6 Muscle-Ups or Burpee Pull-Ups
12 Handstand or Hand Release Push-Ups
18 KB Swings (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
