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

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

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WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups

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WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb)

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WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT

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WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean

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