CROSSFIT
Monday 3/2
“CONDITIONING”
Open:
3 Rounds for Time:
25 Power Cleans (115/75)
15 Bar Facing Burpees
100 Double Unders
Performance:
3 Rounds for Time:
25 Power Cleans (95/65)
15 Bar Facing Burpees
75 Double Unders
Fitness:
3 Rounds for Time:
25 Kettlebell Swings (35/25)
10 Burpees
100 Single Unders
(Time Cap: 15 minutes)
“STRENGTH”
In 10+ minutes, build to a heavy 3-rep Push Jerk/Push Press
Tuesday 3/3
“STRENGTH”
In 10 minutes, build to a heavy 3-rep TnG Thruster (from racks)
“CONDITIONING”
Benchmark: Fran
Open:
For Time:
21-15-9
Thruster (95/65)
Pull-ups
Performance:
For Time:
21-15-9
Thruster (75/55)
Pull-ups
Fitness:
For Time:
21-15-9
Thruster (65/45)
Assisted Pull-ups
Wednesday 3/4
“CONDITIONING”
Teams of 2. Trade Movements.
Open/Performance:
AMRAP 15 minutes:
20/15 Calorie Bike
15 Push Press (95/65) (75/55)
15 OHS (95/65) (75/55)
REST 5:00
AMRAP 15 minutes:
20/15 Calorie Bike
15 No Push-up Burpee Box Jumps (24/20)
15 Kettlebell Swings (70/53) (53/35)
Fitness:
AMRAP 15 minutes:
15/12 Calorie Bike
10 Push Press (65/45)
10 OHS (65/45)
REST 5:00
15/12 Calorie Bike
10 No Push-up Burpee Box Jumps (20/16)
10 Kettlebell Swings (35/25)
Thursday 3/5
“CONDITIONING”
Open:
Every 6:00 x 5 Sets Complete:
400m Run
20 Back Squats (225/155)
Performance:
Every 6:00 x 5 Sets Complete:
400m Run
20 Back Squats (155/105)
Fitness:
Every 6:00 x 5 Sets Complete:
300m Run
15 Back Squats (115/75)
Friday 3/6
“CONDITIONING”
Open/Performance:
For Time:
5-10-15-20-25 Toes to Bar
10-20-30-40-50 Push-ups
15-30-45-60-75 Double Unders
Fitness:
For Time:
5-10-15-20-25 Toes to Bar
10-15-20-25-30 Push-ups
20-40-60-80-100 Single Unders
(Time Cap: 12 minutes)
“CONDITIONING”
Teams of 2. Trade every 1:00.
AMRAP 12 minutes:
Max Meter Row
BOOTCAMP
Monday 3/2
AMRAP 20 minutes:
400m Run
30 Box Jumps
20 DB Thrusters
REST 5:00
Death By Bike Calorie (2-4-6-8-10..etc.)
Tuesday 3/3
Every 10:00 x 3 Sets Complete:
500/400m Row
30 Kettlebell Swings
1k/750m Bike
30 Burpees
REST 5:00
For Time:
150 Abmat Sit-ups
Thursday 3/5
AMRAP 20 minutes:
1-Mile Run
– with time remaining, AMRAP:
10 DB Deadlifts
20/10 Push-ups
30 Walking Lunges
40 Double/Single Unders
REST 5:00
Tabata Mash:
Flutter Kicks
Russian Twists
Plank Hold
Friday 3/6
For Time:
2k/1500m Row
80 Single Arm DB Bent Over Row (Partition Any Way)
4k/3k Bike
80 Single Arm DB Push Press (Partition Any Way)
REST 5:00
Mobility/Abs
Coach’s Choice
