wod

CrossFit Workouts for Week of 3/1-3/5/2021

Monday, March 1st           

EXTENDED WARM-UP

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*

MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps

MIN 3 – 6 Reps

MIN 5 – 4 Reps

MIN 7 – 4 Reps

MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

WORKOUT

FOR TIME

50/40 Cal Bike

Immediately into…

10-15-20

Chest to Bar Pull-Ups

Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

Tuesday, March 2nd

WORKOUT

FOR TIME

50 Box Jumps (20)

800m Run

50 Hand Release Push-Ups

800m Run

50 Box Jumps

(Score is Time)

Wednesday, March 3rd

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75)

15 Knees to Elbow

10 Up-Downs Over Bar

(Score is Slowest Time)

Thursday, March 4th

WORKOUT

4 SETS FOR QUALITY*

10 Barbell Pendlay Rows

10 Unbroken Push Press

10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

*Athlete Choice for weight.

Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.

(No Measure)

FINISHER

FOR TIME

40-30-20-10

Russian Twists

*:30 Max Cal Bike Sprint after each set.

(Score is Total Cals)

Friday, March 5th

STRENGTH

5 SETS

1 Snatch Deadlift

+ 2 Hang Squat Snatch

+ 1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

BENCHMARK WORKOUT

“SWITCHEROO”

AMRAP x 15 MINUTES

20 Alt. DB Snatch (50/35)|(35/20)

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

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