Monday 3/26
A) Every 60 sec x 10 sets:
– 2 TnG push press
*build heavier than last week’s 3s
B) Every 3 minutes x 4-6 sets:
– 300m run
– 20 RKB swings (70/44)
– 15/10 push-ups
C) 3 sets:
– 8 weighted or 4 negative pull-ups
R2-3M
Tuesday 3/27
A) E3MOM x 7-8 sets:
– deadlift 10-5-3-2-1-1-1-(1)
*Find a heavy single rep or new 1RM.
B) AMRAP in 12 min:
– 40 double unders
– 20 wallballs
– 10 toes to bar
Wednesday 3/28
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 5 DB man makers (35/20)
– 400m run
*Man maker: row, push-up, row, clean to thruster
*Rx+ use 50/30s
B) 3 sets for quality:
– 8/ side rear foot elevated split squat @ 20X1
R2-3M between sets.
Thursday 3/29
A) Every 90 sec x 10 sets
Sets 1-3: 1 x snatch @ 50-60%
Sets 4-6: 1 x snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 6 hang power snatches (95/65, 75/45) + 6 burpees over the barbell
3: 8 box jump overs
RX+ use 15/12, 115/75, and 10 box jump overs.
Friday 3/30
A) 3 sets for quality:
– 10 bent over BB rows
– 5/side TGUP sit-ups
– 16 alternating death march + 16 alternating lunges
Rest as needed.
B) 3 sets for quality:
– 6 stone to shoulder (3/ side)
– 10 slide hamstring curls
– 1 length of floor hand over hand sled pull
– 6 L-sit to extensions
C) 3 sets:
– 10 DB curls
– 10 DB tricep extensions
– 10 delt flys
Saturday 3/31
8am Masters
9am CrossFit
10am Open Gym / Intro To CrossFit
Sunday 4/1 – Gym Closed