CrossFit Workouts for Week of 3/7-3/11/2022

Monday, March 7^th

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 8^th  

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 9^th  

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 10^th

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 11^th

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!!