Monday, March 7th
STRENGTH
5×2
Push Jerk*
*All Sets should be Heavy. Bar comes from the rack.
(Score is Weight)
*Supplemental strength for Oly Cycle.
Option to build if perfect mechanics are maintained. Week 2 of 8
WORKOUT
ON A 15:00 RUNNING CLOCK…
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining…
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.
(Score is Meters)
https://vimeo.com/683444537/175f026368
Tuesday, March 8th
STRENGTH
4 SETS*
2 Reps of the Complex…
1 Clean Pull
+
1 Power Clean
-Quick Rest b/t Reps & Rest as Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained. (Score is Weight)
Week 2 of 8
WORKOUT
3 ROUNDS FOR TIME
400m Run
10 Hang Power Clean (95/65)|(65/45)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)|(24/20)
(Score is Time)
https://vimeo.com/683444292/a6f94ae304
Wednesday, March 9th
WORKOUT
EMOM x 20 MINUTES*
MIN 1 – 50 Double Unders
MIN 2 – 15 Toes to Bar
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Rest
*All work in MIN 1 & 2 must be completed by :50 mark. Option for ‘Unbroken’ reps for MIN 1 & 2.
(Score is Lowest Reps)
POST WORKOUT STRENGTH
3 SETS FOR QUALITY
12-15 Incline DB Bench Press (Athlete Choice, Heavy)
Immediately Into…
1:30 Push-Up Plank
-Rest 1:30 b/t Sets-
(No Measure)
https://vimeo.com/683443951/954ae4c158
Thursday, March 10th
WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
(No Measure)
https://vimeo.com/683443727/679f795582
Friday, March 11th
OPEN 22.3! Workout will be announced Thursday at 1pm. You can view the announcement show at: open.crossfit.com
FRIDAY NIGHT LIGHTS Event at Fixx begins at 6:00pm! Sign up in Wodify for a heat time (posted Friday morning). Come celebrate and cheer on your fellow athletes!!
