Link

crossfit3

Friday 3/26

Warm-up: 500m row- 500m Row for time, Wall balls and Weighted Broad jumps

 

 

Skill/Strength:

OH Squat 3×3 50% (BS)

2×3 60% (BS)

2 sec pause

GHDRH x 10 Weighted Reverse Lunges 2×10 ea leg

METCON: 15min AMRAP

25m Shuttle run

Box jump overs

10 Wall Balls 20/14

10 Plate G2OH 45/25

 

 

 

Cashout: Max Air squats in 90 seconds

Link

crossfit2

Thursday 3/26

Warm-up: 5min DUB work, 30 jumping lunges, 20 Ring rows

 

 

 

Skill/Strength:

Strict Pull ups x20

4x 30sec Static holds

METCON: 19-16-13-10-7-200

Hang Power Clean 135/105

Push ups

Cashout: 25m Bear Crawl

Link

crossfit5

 

Wednesday 3/25

Warm-up: 500m row, KBS 44/35,

 

 

Skill/Strength:

Handstand walk work Push Press 2×5 @ 70%(BW)2×4 @ 80%(BW)

METCON:  2 rounds

Sprint to Sled 180/140

10 Air squats

Sled push

10 KBS 53/35

Sled Push

10 Air squats

Sprint to 10 KBS

Cashout: 10x  2:1 Kelly ABS

Link

crossfit6

Tuesday 2/24

Warm-up: 400m run, 25m Hi knees, 25 Goblet Squat

 

 

Skill/Strength:

Back Squat 3×5 @70%

3×3 @ 80%

all  with 2sec pause

GHDBE 3 x10

METCON: 4 RFT

7 Thrusters 95/65

20 H2T

10 Box Jumps 24/20

 

Cash-out: 200m Indian run with 35 KB

Link

crossfit1

Monday 3/23

Warm-up: 500m row, Inch worm in, 20 Med-ball cleans 20/14

Skill/Strength: Mobility

METCON:  Workout 15.4

8-minute AMRAP:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., following same pattern

M 185 lb.  F 125 lb.

Cashout: 25m Sampson

Link

Friday 3/20fitness29

Warm-up: 200m run, 25 sampson, 20 pass thru’s

Skill/Strength: MOBILITY

 

 

METCON:

TEAM540

100 Wallball 20/14

90 Box Jumps 24/20

80 T2B

70 Burpees

60 Pull Ups / 2:1 if jumping

50 Cleans 135/95

40 Jerks 135/95

30 Snatch 135/95

20 OH Lunges 45/25

Cashout: 200m run when the last team is finished!

Link

Thursday 3/19fitness28

Warm-up: 500 row, 20 Kelly ABs, 20 MTN climber 2:1, 20 air squats, 20 V-ups

 

 

 

Skill/Strength:

Scarecrow 1×10

Snatch balance 1×10

Snatch Position work 1”, knees, Hi Hang 3 x3 50%,60% (BS)

 

METCON:

10min AMRAP15 Thrusters 95/65

200m run

3min Rest 4min AMRAPPartner Plate pass Sit-up 25

Cashout: 400m run

Link

Wednesday 3/18fitness27

Warm-up: 5min dubs, 200m run, 25m Sampson, inch worm in, 25 goblet squats

Skill/Strength:

Back squat 3×5 @ 70%

3×3 @ 80

1×3 @90

Starkey Thrust Hold x10 Hang clean 2×5 @ 70% (BS)

METCON:

4RFT

14 Wall balls 20/14

14 KBS 44/35

14 H2T

Cashout: 10 superman and hollow body 3 sec holds

Link

Tuesday 3/17fitness30

Warm-up: 200m run, 25m sampson, 25m hi kness, 25m But kicks

 

 

 

Skill/Strength:

Publix run for time Pull ups Static holds 4 x 30sec

METCON: 15-12-9-12-15

               Dead LIft 185/155

               Push up

Cashout: 200m Indian run with 35KB

Link

fitness26

Monday 3/16

Warm-up: 500m row, 10 wall balls, 2 min dubs

Skill/Strength:  Mobility

 

METCON:

Workout 15.3

14-minute AMRAP:

    7 muscle-ups

    50 wall balls

    100 double-unders

M 20-lb. ball to 10’

F 14-lb. ball to 9’

Cashout:  200m run, 25m Sampson