Monday, March 11th
Workout
FOR TIME*
100 Front Squat (115/75)(75/55)
125/100 Cal Row
300 Double Unders*
*Partition reps and movements in any order to complete all work.
*Sub 400 Singles
(Score is Time)
Tuesday, March 12th
Strength
EMOM x 6 MINUTES
Choose one Gymnastic Option…
Gymnastic Options…
3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
3-5 Banded Strict Pull-Ups
5-7 Ring Rows / Vertical Ring Rows
(No Measure)
Workout
3 SETS*
AMRAP x 6 MINUTES
4 Pull-Ups
6 Hand Release Push-Ups
8 DB Goblet Alt. Lunges (50/35)(35/20)
12 Sit-Ups
-Rest 1:30 b/t Sets-
*Restart at the beginning of each AMRAP.
(Score is Lowest Rounds & Reps)
Wednesday, March 13th
Workout
4 ROUNDS FOR TIME
400m Run
15 Power Snatches (95/65)(65/45)
(Score is Time)
Post-Workout Skill – All
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options…
Wall Handstand Hold
Box Around the Worlds
Handstand Hold/ Walk
(No Measure)
Thursday, March 14th
Workout
EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Up-Downs
MIN 5 – :40 Static Hold (Athlete Choice)*
*Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
(No Measure)
Friday, March 15th
CrossFit OPEN Workout 24.3
Workout will be announced at 1pm on Thursday.
Saturday, March 16th
Workout
IN TEAMS OF 2…
AMRAP x 17 MINUTES
6 Burpee Box Jumps (Athlete Choice)
30 Deadlifts (Athlete Choice)
6 Burpee Box Jumps
30 Toes to Bar or Toes to Something
6 Burpee Box Jumps
30 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
