Monday 3/2
Fitness
A) E4MOM x 3 sets:
– 8 back squats (sub 10 double KB front squat w/ pause)
– 8-12/s SA DB bench press
– 10 tall kneeling banded lat pull-downs
B) E3M x 5-8 sets:
– 12/9 cal row
– 6 DB thrusters
– 6-9 strict pull-ups
– 6 lemon squeezes
Performance
A) E4MOM x 3 sets:
– 8 back squats @ 3-4 RIR or 65-70%
B) E3M x 5-8 sets:
– 15/12 cal row
– 6 thrusters (115/75, 95/65)
– 9 kipping or 6-9 strict pull-ups
– 6 lemon squeezes
*RX+ replace pull-ups with CTB version or 3 muscle ups
Tuesday 3/3
Fitness
A) E2M x 8 sets
Odd sets:
– 8 BB strict press
– 10/s bent over DB row
Even sets:
– 16 KB walking lunges
B) 3 rounds for time:
– 400m run
– 16-12-8 reps of…
- DB push press
- box step overs
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerks
Sets 5-8: 1 pause split jerk + 1 split jerk
*Pauses happen on the dip and the catch
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of…
- shoulder to overhead (115/75, 95/65, 75/55)
- box jump overs (24/20”)
Wednesday 3/4
Fitness
E10M x 3-5 sets:
– 400m row
– 15 RKB swings
– 12 push-ups
– 9 goblet squats
– 400m run
– 12 toes to bar
– 30 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 goblet squats
– 400m run
– 15 toes to bar
– 40 double unders
Thursday 3/5
Fitness
A) E4M x 4 sets:
– 6 deadlifts @ 70% or 3 RIR
– 10 tough dips
– 5/s SA ring row + reach
B) E60S x 10-20 sets:
– 5 wallballs (20/14)
– 4 pull-ups
– 3 burpees to pull-up bar
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 70% or 3 RIR
B) E60S x 10-20 sets:
– 5 wallballs (20/14)
– 4 pull-ups
– 3 burpees to pull-up bar
RX+ perform reps of 5-5-5
Friday 3/6
CrossFit Open Workout 26.2
+
Accessory work
Saturday 3/7
Fitness & Performance
TBA
Sunday 3/8
Open Gym 10-12pm