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CrossFit Workouts for Week of 3/28-4/1/2022

Monday, March 28th   

WORKOUT

“RESTING BIKE KELLY”

4 SETS*

35/28 Cal Bike

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

-2:00 Rest b/t Sets-

*Option for a final, 5th Round.

(Score is Slowest Set)

https://vimeo.com/691188442/89fbe65684

Tuesday, March 29th  

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups*

*Drilling Options…

Beginner: Kipping Swings

Intermediate: Kipping Pull-Ups w/ Pause @ the top

Advanced: Butterfly

(No Measure)

WORKOUT

“NICOLE”

AMRAP x 20 MINUTES

400m Run

Max Unbroken Pull-Ups*

*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.

(Score is Reps)

NOTE — Option to perform with Strict Pull-Ups.

https://vimeo.com/691187865/b0770273d0

Wednesday, March 30th    

STRENGTH

5 SETS*

2 Squat Snatch

*All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

WORKOUT

“INGRID”

10 ROUNDS FOR TIME

3 Power Snatches (135/95)|(95/65)

3 Burpees Over Bar

(Score is Time)

https://vimeo.com/691187361/a5cb693c98

Thursday, March 31st

WORKOUT

“WHITE”

5 ROUNDS FOR TIME

3 Rope Climbs

10 Toes to Bar

21 Overhead Plate Walking Lunges (45/35)|(25/15)*

400m Run

(Score is Time)

NOTE — Option to hold plate in gun hold position or behind head.

https://vimeo.com/691186709/134be04b45

Friday, April 1st

STRENGTH

5 SETS*

2 Split Jerks

*All working sets should be Heavy…about 80-90% of 1-Rep Split Jerk. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)

(Score is Time)

https://vimeo.com/691186128/d6f1a0000b

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