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wod

CrossFit Workouts for Week of 3/15-3/19/2021

Monday, March 15th           

STRENGTH

E2MOM x 12 MINUTES

3 TNG Power Clean & Jerk or Power Snatch*

*Start light-moderate and build to heavy.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

250/200m Row

12 Ground to Overhead (115/75)|(75/55)

250/200m Row

12 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

Tuesday, March 16th  

STRENGTH

3-3-3-3 Back Squats*

*Building from Moderate-Heavy to Heavy

(Score is Weight)

BENCHMARK WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

(Score is Time)

Wednesday, March 17th  

SKILL

EMOM x 12 MINUTES

MIN 1 – :40 Gymnastic Pull*

MIN 2 – :40 Double Under Practice

MIN 3 – :40 Hollow Body Flutter Kicks

(No Measure)

*Gymnastic Pull Options…

Strict Pull-Up (C2B Optional)

Kipping Pull-Up (C2B Optional)

Bar Muscle-Up

BENCHMARK WORKOUT

“END OF THE RAINBOW”

FOR TIME 800m Run

Immediately Into…

5 ROUNDS

36 Double Unders

18 Russian KB Swing (53/35)|(35/26)

6-9 Reps Gymnastic Pull

(Athlete Choice)*

Immediately Into…

800m Run

*Gymnastic Pull Options…

Strict Ring Row

Strict/Kipping Pull-Up

Chest to Bar Pull-Up

(Score is Time)

Thursday, March 18th

WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat

+ 4 MB Ground to Overhead (20/14)|(14/10)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups

+ 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

(No Measure)

Friday, March 19th

WORKOUT TBD depending on Thursday night’s announcement. Stay tuned!

***OPEN 21.2 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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