CrossFit Workouts for Week of 3/04-3/09/2024

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)

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