CrossFit Workouts for Week of 3/06-3/10/2023

Monday, March 6^th

STRENGTH*

EMOM x 5 MINUTES

4 Strict Press

-Into-

EMOM x 4 MINUTES

3 Push Press

-Into-

EMOM x 3 MINUTES

2 Push Jerk

*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets. (Score is Weight)

WORKOUT (PERFORMANCE)

4 SETS

ON A 4:00 RUNNING CLOCK…

50 Double Unders

30/25 Cal Row

7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)*

-Rest with Time Remaining-

(Score is Slowest Set)

WORKOUT (FITNESS)

4 SETS

ON A 4:00 RUNNING CLOCK…

75 Single Unders

25/20 Cal Row

10/10 Single Arm DB Push Press (Athlete Choice, Moderate)*

-Rest with Time Remaining-

(Score is Slowest Set)

https://vimeo.com/803102412

Tuesday, March 7^th    

STRENGTH (PERFORMANCE)

EMOM x 12 MINUTES

MIN 1 – 3-5 Strict Chest to Bar Pull-Ups

MIN 2 – 8/8 Slow SA Dante Rows

MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

STRENGTH (FITNESS)

EMOM x 12 MINUTES

MIN 1 – 3-5 Banded Strict Wide Grip Pull-Ups

MIN 2 – 8/8 Slow SA Dante Rows

MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME*

2 ROUNDS

25 Wall Balls (20/14)

15 Pull-Ups

-Rest 1:00-

3 ROUNDS

15 Wall Balls

7 Pull-Ups

-Rest 1:00-

4 ROUNDS

10 Wall Balls

5 Pull-Ups

*For an extra challenge, all reps in all rounds must be performed unbroken.

(Score is Total Time)

WORKOUT (FITNESS)

FOR TIME

2 ROUNDS

20 Wall Balls (14/10)

10 Pull-Ups

-Rest 1:00-

3 ROUNDS

12 Wall Balls

6 Pull-Ups

-Rest 1:00-

4 ROUNDS

8 Wall Balls

4 Pull-Ups

(Score is Total Time)

https://vimeo.com/803096923

Wednesday, March 8^th

STRENGTH

EMOM x 7 MINUTES 5

‘Library’ Deadlifts*

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT (PERFORMANCE)

2 SETS

AMRAP x 7 MINUTES*

3 Deadlift (255/175)

9 Strict Ring Dips

12 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

WORKOUT (FITNESS)

2 SETS

AMRAP x 7 MINUTES*

3 Deadlift (185/135)

6 Hand Release Push-Ups

9 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

https://vimeo.com/803101004

Thursday, March 9^th  

WORKOUT (PERFORMANCE)

AMRAP x 17 MINUTES

200m Run

6 Box Jumps (24/20)*

14 Alt. DB Hang Power Clean (50/35)

*Increase Box Jumps by 4 reps each round. Mandatory step-down.

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 17 MINUTES

200m Run

6 Box Jumps (24/20)*

14 Alt. DB Hang Power Clean (35/20)

*Increase Box Jumps by 2 reps each round. Mandatory step-down.

(Score is Rounds + Reps)

https://vimeo.com/803095708

Friday, March 10^th  

STRENGTH

6-4-2-2*

Front Squats

*Start Moderate and build to workout weight. Bar must come from floor.

(Score is Weight)

WORKOUT (PERFORMANCE)

“WAVE RUNNER”

FOR TIME

7-5-3-5-3-1-3-2-1

Front Squats (225/155)

12-8-4-12-8-4-12-8-4

Toes to Bar

(Score is Time)

(FITNESS)

“WAVE RUNNER (F)”

FOR TIME

8-6-4-6-4-2-4-3-2

Front Squats (155/105)

10-10-10-10-10-10-10-10-10

Knees to Chest

(Score is Time)

https://vimeo.com/803099648