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CrossFit Workouts for Week of 3/14-3/18/2022

Monday, March 14th

STRENGTH

8-8-8

Tempo Back Squat (32X1)

*Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

WORKOUT

4 SETS FOR TIME*

40 Double Unders

40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**

-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set. **Option to use a Heavier Ball.

(Score is Total Time)

https://vimeo.com/683454405/69a0da7ebb

Tuesday, March 15th  

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Power Clean

+

1 Hang Squat Clean

+

1 Split Jerk

(Score is Weight)

Week 3 of 8

WORKOUT

“ELIZA-PLUS”

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

(Score is Time)

https://vimeo.com/683453405/22482c9930

Wednesday, March 16th  

WORKOUT

5 SETS ON A 3:30 RUNNING CLOCK…

16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)

14 Box Jumps (24/20)

12 Box Jump Overs (24/20)

Max Cal Row in time remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)

https://vimeo.com/683452714/7865b5f394

Thursday, March 17th

WORKOUT

“POT O’ GOLD”

FOR TIME

25 Burpees

25/20 Cal Bike

5 Rope Climbs

25 DB Push Press (50/35)|(35/20)

25 DB Floor Press

50/40 Cal Bike

25 DB Floor Press

25 DB Push Press

5 Rope Climbs

25/20 Cal Bike

25 Burpees

(Score is Time)

https://vimeo.com/683452091/a9c31c6013

Friday, March 18th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Hang Power Snatch

+

1 Overhead Squat

+

1 Hang Squat Snatch

(Score is Weight)

Week 3 of 8

WORKOUT

3 ROUNDS FOR TIME

400m Run

21 Hang Power Snatch (95/65)|(65/45)

(Score is Time)

https://vimeo.com/683451561/45f12c6524

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