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

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

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

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