CROSSFIT

Monday 3/22

“STRENGTH”

Every 2:00 x 5 Sets:
3-Position Snatch

“CONDITIONING”

AMRAP 15 minutes:
Buy-in: 50 Thrusters
– with time remaining, AMRAP:
10/7 Calorie Row
6 C2B Pull-ups
9 Kettlebell Swings

Gold: 95/65 + 53/35
Silver: 65/45 + 35/25
Bronze: 45/35 + 25/15

Tuesday 3/23

“CONDITIONING”

Barbara Ann
5 rounds, each round for time, of:
20 Handstand Push-ups
30 Deadlifts, 135/95 lbs
40 Sit-ups
50 Double Unders

Rest 3 mins between each round.

Gold: 135/95
Silver: 115/75
Bronze: 95/65

Wednesday 3/24

“CONDITIONING” = Teams of 2 – Trade Reps

As many reps as possible in 17 mins of:
5 Toes-to-bars
5 Box Jump Overs, 24/20 in
5 Row Calories
10 Toes-to-bars
10 Box Jump Overs, 24/20 in
10 Row Calories
15 Toes-to-bars
15 Box Jump Overs, 24/20 in
15 Row Calories

Continue adding 5 reps each round to each movement until time expires.

“STRENGTH”

In 10 minutes:
Find a Max:
Power Clean + Hang Squat Clean

Thursday 3/25

“CONDITIONING”

Every 1 min for 24 mins, alternating between:
1:00 Calorie Row
1:00 Calorie Bike
REST 1:00
1:00 Air Squats
1:00 Hand Release Push-ups
REST 1:00

Friday 3/24

Open 21/3

BOOTCAMP

Monday 3/22

“CONDITIONING”

EMOM 15 minutes:
1st Minute: 15 DB Thrusters
2nd Minute: 15 Abmat Sit-ups
3rd Minute: 60 Single Unders -or- 30 DU

REST 5:00

AMRAP 15 minutes:
20/15 Calorie Bike
40 Walking Lunge Steps

Tuesday 3/23

“CONDITIONING”

AMRAP 30 minutes:
Row for Max Meters

@ 3:00: 30 KBS
@ 6:00: 30 Box Jumps
@ 9:00: 15 Burpees
@ 12:00: 30 KBS
@15:00: 30 Box Jumps
@ 18:00: 15 Burpees
@ 21:00: 30 KBS
@24:00: 30 Box Jumps
@ 27:00: 15 Burpees

Wednesday 3/24

“CONDITIONING”

AMRAP 7 minutes:
10/7 Calorie Bike
10/7 Push-ups
20 Air Squats

REST 2:00

AMRAP 7 minutes:
5 DB Push Press
10 DB Deadlifts
15 Abmat Sit-ups

REST 2:00

AMRAP 7 minutes:
10 Plate Ground to Overhead
20 Plate Hops

Thursday 3/25

“CONDITIONING”

4 Sets:
1:00 Seated DB Press
1:00 Single Unders
1:00 DB Box Step-Ups
1:00 Kettlebell Swings
1:00 Calorie Row
REST 1:00

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WODs 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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