wod

CrossFit Workouts for Week of 3/22-3/26/2021

Monday, March 22nd            

STRENGTH

9-7-5

Front Squat*

*Set 1 – Moderate

Set 2 – Moderate-Heavy

Set 3 – Heavy

(Score is Weight)

BENCHMARK WORKOUT

“POINT BREAK”

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(105/75)

Bar Facing Burpee

(Score is Time)

OPTIONAL FINISHER

3 SETS Max Reps Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Lowest Reps)

Tuesday, March 23rd

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex…

1 “Deep” Power Snatch*

+ 2 “Deep” Hang Power Snatch*

*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.

(Score is Weight)

WORKOUT

AMRAP x 5 MINUTES*

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

16 Tuck-Ups

16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES

16 Alt. DB Snatch

16 Tuck-Ups

16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES

16 Alt. DB Snatch

16 Tuck-Ups

16/13 Cal Bike

*Pick up where you left off in every consecutive AMRAP.

(Score is Rounds + Reps)

Wednesday, March 24th   

PRE OR POST-WORKOUT

3 SETS FOR QUALITY

10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*

15 Supermans

*DB or Wall Ball resting on hips.

(No Measure)

WORKOUT

2 SETS FOR TIME*

50/40 Cal Row

Immediately Into…

4 ROUNDS

10 Wall Balls (20/14)|(14/10)

30 Double Unders

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

*Each full set contains 50/40 Cal Row and the 4 Rounds.

Thursday, March 25th

STRENGTH

EMOM x 8 MINUTES

MIN 1 – 10 DB Floor Press (Athlete Choice)*

MIN 2 – Max Controlled Sit-Ups**

*Building Optional

**Feet weighted down with DB, hands behind the head. Control range of motion up and down.

(Score is Weight)

WORKOUT

3 SETS FOR QUALITY

:30 Max Slam Balls (30/20)|(20/10)

4 Turkish Get-Up (L) (Athlete Choice, Moderate)

8 Supported DB or KB Bent Over Row (L)

:30 Max Crossbody Mountain Climbers

4 Turkish Get-Ups (R)

8 Supported DB or KB Bent Over Row (R)

-Rest 1:00 b/t Sets-

(No Measure)

Friday, March 26th

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

***OPEN 21.3 To be announced Thursday at 5pm MST. Workout will be posted in Wodify shortly after along with Friday night Open heat times.

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