Monday 3/3

Fitness

A) E3M x 6 sets:

– 4 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs in UB sets of 10

– 15-10-5 strict pull-ups in UB sets of 5

*Scale run to 400-300-200m if needed

Performance

A) E3M x 6 sets:

– 4 back squats @ 1-2 RIR

*Should be around 80-80+%. Heavier than last week.

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 pull-ups

*RX+ perform CTB pull-ups

Tuesday 3/4

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

B) E90S x 10-15 sets:

– 20 single unders

– 2 DB up/down devil cleans

– 4 DB push press

– 6 reverse lunges 

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a heavier set of 5

B) E90S x 10-15 sets:

– 20 double unders

– 2 DB devil cleans

– 4 DB push press

– 6 DB reverse lunges (35/20s)

Wednesday 3/5

Fitness

A) E2M x 8 sets:

Odd sets 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 12 RKB swings

Even sets: 12/9 cal row + 6-9 toes to bar

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean (pause 2 counts at hang position)

Sets 5-8: 1 power clean

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 15 RKB swings (53/35)

Even sets: 15/12 cal row + 6-9 toes to bar

Thursday 3/6

Conditioning – 5:2.5 min

Fitness & Performance

3-3.5 sets:

5 min clock

– 1000/800m row or 2000/1600

– AMRAP burpee + box step ups in remaining time

R2.5M

5 min AMRAP

– 6 alt DB hang power snatch

– 6 air squats

– 6 push-ups

– 3 lemon squeezes

R2.5M

Friday 3/7

CrossFit Open Workout 25.2

(TBA on Thursday)

Saturday 3/8

Fitness

TBA

Performance

TBA

Sunday 3/9

10-12pm Open Gym