wod

CrossFit Workouts for Week of 3/08-3/12/2021

Monday, March 8th           

WORKOUT

7 SETS FOR TIME

10 Box Jump Overs (24/20)

100m Run

10 Toes to Bar

100m Run

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL FINISHER

EMOM x 10 MINUTES

MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)

MIN 2 – 8/8 Single Arm DB Kickbacks

(Score is Weight)

Tuesday, March 9th  

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Clean Pull

+ 2 Power Clean

(Score is Weight)

WORKOUT

ON A 25:00 RUNNING CLOCK…

Row 2500/2250m then…

Build to a Heavy 3-Rep TNG Power Clean in time remaining.

(Score is Weight)

Wednesday, March 10th  

STRENGTH

5-5-3-3*

Tempo Overhead Squat (31X1)

*Start Light and build to Moderate

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

10 Overhead Squats (95/65)|(65/45)

3 Ring Muscle-Ups

50 Double Unders

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Burpee Jumping Pull-Up

Thursday, March 11th

WORKOUT

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)

MIN 2 – Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)

MIN 2 – Row or Bike, Moderate Effort

(No Measure)

COOL DOWN

ON A 5:00 RUNNING CLOCK…

Rebound w/ Nasal Breathing*

*Lay on your back and breathe!

(No Measure)

Friday, March 12th

(Subject to change depending on what’s in the Open workout)

WORKOUT

EVERY 5:00 x 4 SETS

10/10 Single DB Goblet Split Squat (Athlete Choice)

15 Ring Face Pulls

10/10 Single Leg Glute Bridge-Ups

20 Alt. V-Ups

Max Cal Bike in Remaining Time…

(Score is Cals)

POST WORKOUT STRENGTH

EMOM x 10 MINUTES*

MIN 1 – 12 Alt. DB Arnold Presses**

MIN 2 – :40 DB OH Hold

*Keep weight Moderate.

**Option to complete Seated or Kneeling. (Score is Weight)

***OPEN 21.1 To be announced Thursday at 6pm MST. Workout will be posted in Wodify shortly after along with Friday night Open heat times.

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