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CrossFit Workouts for Week of 3/21-3/25/2022

Monday, March 21st  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Push or Split Jerk

Week 4 of 8

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

500/400m Row

10 Hand Release Push-Ups*

7 Jerks (135/95)|(95/65)**

*Increase by 5-Reps Every Round

**Option for Push or Split

(Score is Rounds + Reps)

https://vimeo.com/688313760/4ee8be2aab

Tuesday, March 22nd  

SKILL

3 SETS FOR QUALITY

5-8 Strict TTB or Slow Hanging Knee Raise

5-8 Strict Pull-Ups

(No Measure)

WORKOUT

FOR TIME

50 Air Squats

25 Pull-Ups

50 KB Alt. Goblet Lunges (53/35)|(35/26)

25 Toes to Bar

100 Up-Downs

25 Toes to Bar

50 KB Alt. Goblet Lunges

25 Pull-Ups

50 Air Squats

(Score is Time)

https://vimeo.com/688313520/a1c90518e7

Wednesday, March 23rd   

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

Week 4 of 8

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

15/12 Cal Bike

9 Hang Power Cleans (165/115)|(115/75)

(Score is Time)

https://vimeo.com/688313345/600c0b77f3

Thursday, March 24th

WORKOUT

EMOM x 30 MINUTES

MIN 1&2 – 400m Run

MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU

MIN 5 – Rest

(Score is Lowest Rounds + Reps)

Strict HSPU Option 1: Pike or Box Pike Push-Ups

Strict HSPU Option 2: DB Strict Press

https://vimeo.com/688313140/7927018716

Friday, March 25th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Snatch

Week 4 of 8

(Score is Weight)

WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

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

Bar Muscle-Up

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Pull-Ups

https://vimeo.com/688312864/0658448236

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