CROSSFIT
Monday 3/9
CONDITIONING”
Benchmark: Jack
Open:
AMRAP 20 minutes:
10 Push Press (115/85)
10 Kettlebell Swings (70/53)
10 Box Jumps (24/20)
Performance:
AMRAP 20 minutes:
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (20/16)
Fitness:
AMRAP 20 minutes:
10 Push Press (65/45)
10 Kettlebell Swings (35/25)
10 Box Jumps (20/16)
“CORE”
For Time:
150 Abmat Sit-ups
Tuesday 3/10
“CONDITIONING”
Benchmark: Nasty Girls
Open:
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Performance:
3 Rounds for Time:
50 Air Squats
7 Bar Muscle Ups -or- 10 C2B Pull-ups
10 Hang Power Cleans (115/75)
Fitness:
3 Rounds for Time:
35 Air Squats
15 Assisted Pull-ups
10 Hang Power Cleans (65/45)
(Time Cap: 12 minutes)
“STRENGTH”
3 x 5 Back Squat
– Use the heaviest weight you can for each set.
Wednesday 3/11
“CONDITIONING”
Teams of 2. Trade Reps Every 30 Seconds. Run together.
Open/Performance:
Minutes 0-12
1-Mile Run (Together)
Minutes 12-32
30/20 Calorie Row
40 Toes to Bar
50 Back Rack Reverse Lunge Steps (45/35)
60 Double Unders
Fitness:
Minutes 0-12
800m Run (Together)
Minutes 12-32
20/15 Calorie Row
30 Hanging Knee Raises
40 Back Rack Reverse Lunge Steps
50 Single Unders
Thursday 3/12
“STRENGTH”
In 10 minutes, build to a moderate:
Snatch Pull + Hang Power Snatch + Power Snatch
– Quickly reset before the Power Snatch
“CONDITIONING”
Benchmark: Open 13.1
Open:
AMRAP 17 minutes
40 Burpees to 6″ target
30 Power Snatches (75/45)
30 Burpees to 6″ target
30 Power Snatches (135/75)
30 Burpees to 6″ target
20 Power Snatches (165/100)
10 Burpees
Max Power Snatches (210/120)
Performance:
AMRAP 17 minutes:
40 Burpees to 6″ target
30 Power Snatches (45/35)
30 Burpees to 6″ target
30 Power Snatches (75/45)
20 Burpees to 6″ target
30 Power Snatches (115/65)
10 Burpees to 6″ target
Max Power Snatches (135/85)
Fitness:
AMRAP 17 minutes:
40 Burpees to 6″ target
30 Power Snatches (45/35)
30 Burpees to 6″ target
30 Power Snatches (65/45)
20 Burpees to 6″ target
30 Power Snatches (65/45)
10 Burpees to 6″ target
Max Power Snatches (75/55)
Friday 3/13
“CONDITIONING”
Open:
For Time:
20 Wall Balls (20/14)
25 Deadlifts (185/125)
20 Wall Balls
20 Deadlifts (225/155)
20 Wall Balls
15 Deadlifts (275/185)
20 Wall Balls
10 Deadlifts (315/205)
Performance:
For Time:
20 Wall Balls (14/10)
25 Deadlifts (135/95)
20 Wall Balls
20 Deadlifts (155/105)
20 Wall Balls
15 Deadlifts (185/125)
20 Wall Balls
10 Deadlifts (205/145)
Fitness:
For Time:
15 Wall Balls (12/8)
20 Deadlifts (95/65)
15 Wall Balls
15 Deadlifts (115/75)
15 Wall Balls
10 Deadlifts (135/95)
15 Wall Balls
5 Deadlifts (155/105)
(Time Cap: 15 minutes)
“CORE”
For Time:
150 Abmat Sit-ups
BOOTCAMP
Monday 3/9
Teams of 2. You go – I go each round
AMRAP 20 minutes:
R1: 200m Run
R1: 10 Box Jump Overs
R2: 250m Row
R2: 15 DB Thrusters
R3: 200m Run
R3: 20 Burpees
REST 5:00
AMRAP 7 minutes:
20 Abmat Sit-ups
10 Toes to Bar/Hang Knee Raises
Tuesday 3/10
EMOM 10 minutes:
O: 10 DB Deadlifts
E: 20 Reverse Lunge Steps
REST 5:00
Every 5:00 x 4 Sets:
30/20 Calorie Row
20 DB Push Press
20 Kettlebell Swings
Thursday 3/12
4 Rounds for Time:
400m Run
50 Air Squats
REST 5:00
AMRAP 10 minutes:
25 Abmat Sit-ups
25 Double Unders
Friday 3/13
AMRAP 10 minutes:
5 Dbl. KB Bent Over Row
10 Push-ups
15 Dbl. KB Russian KBS
REST 3:00
AMRAP 10 minutes:
350m Row
10 Box Jumps
10 Burpees
REST 3:00
For Time:
75/50 Calorie Bike
