Monday 3/9
Fitness & Performance
A) E4M x 4 sets:
– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted)
– 8-12 dips (tough – bench/box, banded, weighted)
– 10/s bent over DB row
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 12 RKB swings
Even: 12/9 cal row + 12 wallballs
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15 RKB swings (53/35)
Even: 15/12 cal row + 15 wallballs (20/14)
Tuesday 3/10
Fitness
E10M x 3-5 sets:
– 400m row
– 16 DB hang power cleans (8/s)
– 8-12 push-ups
– 12 goblet hold or prisoner reverse lunges
– 400m run
– 8-12 strict pull-ups
– 32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 DB hang power cleans (10/s @ 50/35)
– 12/8 push-ups
– 16 goblet hold reverse lunges
– 400m run
– 16 kipping or 8-12 strict pull-ups
– 40 double unders
Wednesday 3/11
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 10/s SA DB strict press
– 5/s banded pallof press @ 3030 tempo
Even sets:
– 5 KB batwing rows w/ 5 sec pauses
– 10 plate held alternating cossack squats
*Hold out plate to help counterbalance if needed
B) E60S x 10-20 sets:
– 4 SA DB hang power snatch
– 3 goblet squats
– 3 toes to bar
– 2 burpees (sub up/downs)
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 high hang snatch + 1 hang snatch
Sets 5-8: 2 hang snatch
*Receive snatches in a squat if able
B) E60S x 10-20 sets:
– 3 hang squat snatches (95/65, 75/55, 65/45)
– 3 toes to bar
– 3 burpees over the barbell
Thursday 3/12
Fitness
A) E4MOM x 4 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) 4 rounds for time:
– 400m run or 1000/800m bike
– 16-12-8-4 medball box step-overs
Performance
A) E4MOM x 4 sets:
– 8 back squats @ 3-4 RIR or 70%
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 20-16-12-8 medball box step-overs (20/16” w/ 20/14)
Friday 3/13
CrossFit Open Workout 26.3
+
Accessory work
Saturday 3/14
Fitness & Performance
TBA
Sunday 3/15
Open Gym 10-12pm