CROSSFIT
Monday 3/16
“CONDITIONING”
Open:
4 Rounds for Time:
15 Thrusters (95/65)
12 C2B Pull-ups
9 Bar Facing Burpees
Performance:
4 Rounds for Time:
15 Thrusters (75/55)
12 Pull-ups
9 Bar Facing Burpees
Fitness:
4 Rounds for Time:
15 Thrusters (45/35)
12 Assisted Pull-ups
9 Bar Facing Burpees
“STRENGTH”
With time remaining:
5RM Front Squat
Tuesday 3/17
“STRENGTH”
EMOM 10 minutes:
O: 3 Snatch Pulls
E: 35 Double Unders
“CONDITIONING”
Open/Performance:
AMRAP 12 minutes:
6 Power Snatches (135/95) (95/65)
6 HSPU
Fitness:
AMRAP 12 minutes:
6 Hang Power Snatches (65/45)
6 DB Shoulder Presses
Wednesday 3/18
“CONDITIONING”
3 Sets:
30 Reverse Lunges
20 V-Ups
30 Air Squats
20 Push-ups
REST 2:00
“OPTIONAL PART 2”
If weather permits:
For Max Distance in 15 minutes:
Run, Bike, or Row
Thursday 3/19
SCORED WORKOUT: W1D1
100 Burpees for Time
“OPTIONAL PART 2”
4 Sets @ moderate pace:
1:00 Jog/Row/Bike
1:00 Jumping Jacks
1:00 Plank
1:00 High Knees in Place
Friday 3/20
SCORED WORKOUT: W1D2
5 Rounds for Time:
30 Air Squats
100 Single Unders
30 Abmat Sit-ups or Sit-ups
“OPTIONAL PART 2”
Spend 10-20 minutes working on mobility, ROMWOD, or Yoga.
BOOTCAMP
Monday 3/16
AMRAP 15 minutes:
500/400m Row
20 Kettlebell Swings
20 Burpees
REST 5 minutes
AMRAP 15 minutes:
1k/750m Bike
20 Dbl. KB Deadlift
20 Box Jumps
Tuesday 3/17
AMRAP 20 minutes:
20 Abmat Sit-ups
15 DB Thrusters
300m Run
REST 5 minutes:
3 Sets:
1:00 Plank
1:00 Glute Bridges
1:00 Rest
