A) Every 90 sec x 4 sets each:
Station 1: 5-4-3-3-2 x bench press @ 20X1
Station 2: 5-4-3-3-2 x deadlifts @ 20X1
*Set of 2 should be around 90%.
B) Every 90 sec x 4 sets each:
Station 1: seated banded leg curls x 20 reps
Station 2: BB abdominal roll-outs x 8-10 reps @ 3010
Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111
C) Accumulate 3 min ring or floor FLR
Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah!
Join us again this Friday to watch out athletes take on CrossFit Open workout 18.3 at Friday Night Lights: Round 3. We’ve had some awesome attendance and help from our members and would love to continue the momentum going into this Friday!
Monday 3/5
A) Every 90 sec x 5 sets:
– 5 TnG push press
*build per set to a tough set of 5
B) Every 6 minutes x 3-4 sets @ 90%
– 400m run
– 20/15 push-ups
– 15 box jump overs (24/20”)
*Elevate/scale push-ups so that first set is UB with perfect technique.
C) 3 sets for quality:
– 10 dislocates
– 20 banded pull-aparts
Tuesday 3/6
A) Every 4 minutes x 4 sets:
– 12 alternating BB front rack reverse lunges (build each set)
– pull-ups (working on efficiency or strength building)
– double unders
B) For time:
– 1000/800m row
– 50 DB snatches (50/35)
– 30 toes to bar
Wednesday 3/7
A) Every 90 sec x 4 sets each:
Station 1: 5-4-3-3-2 x bench press @ 20X1
Station 2: 5-4-3-3-2 x deadlifts @ 20X1
*Set of 2 should be around 90%.
B) Every 90 sec x 4 sets each:
Station 1: seated banded leg curls x 20 reps
Station 2: BB abdominal roll-outs x 8-10 reps @ 3010
Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111
C) Accumulate 3 min ring or floor FLR
Thursday 3/8
A) Every 90 sec x 10 sets
Sets 1-3: 3 x high hang snatch @ 50-60%
Sets 4-6: 2 x hang snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) EMOM x 5 sets
– 4-6 TnG power snatches @ 75/55
*This should be light with and emphasis on cycling quickly.
C) EMOM x 4-6 sets:
1: 12/9 cal row
2: 8 double KB hang clean + shoulder to overhead (53/35)
3: 10 burpees to target
*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.
Friday 3/9
Open Workout 18.3
Saturday 3/10
8am Masters
9am CrossFit
10am Free Intro / Open Gym
Sunday 3/11
8am Endurance
A) Every 4 minutes x 4 sets:
– 12 alternating BB front rack reverse lunges (build each set)
– pull-ups (working on efficiency or strength building)
– double unders
B) For time:
– 1000/800m row
– 50 DB snatches (50/35)
– 30 toes to bar
A) Every 90 sec x 5 sets:
– 5 TnG push press
*build per set to a tough set of 5
B) Every 6 minutes x 3-4 sets @ 90%
– 400m run
– 20/15 push-ups
– 15 box jump overs (24/20”)
*Elevate/scale push-ups so that first set is UB with perfect technique.
C) 3 sets for quality:
– 10 dislocates
– 20 banded pull-aparts
A) E2MOM x 8 sets:
– Build to a heavy-ish clean
B) 12 min time cap:
1-2-3-4-5-6-7-8-9-10 reps for time of:
– Dumbbell squats
– Bar-facing burpees
WORKOUT 18.2a
– 1-rep-max clean
A) Every 90 sec x 3 sets:
– 3 stop snatch pull + high hang snatch + overhead squat @ 55-65%
+
Every 90 sec x 7 sets:
– pause snatch @ 65-90+%
(pause at knee for 2 counts)
B) 2K row time trial
*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.
C) 3 sets for quality:
– 10 x BB hip thrusts @ 10X1
– 30 sec x L-sit, accumulated
A) Every 90 sec x 6 sets each:
Station 1: 4 x bench press @ 20X1
Station 2: 4 x deadlifts @ 20X1
*Start at last week’s heaviest set.
*Build to a heavy set of 4 on each movement.
B) 3 sets all out:
– Suicide sprint down floor
– 20 KB swings (70/44)
– 40 double unders
R2-3M
A) Every 4 minutes x 4 sets:
– 20 double KB front rack walking lunges AHAP
– 10 chest to bar pull-ups (work on efficiency)
– AMRAP strict HSPU + 5 kipping HSPU
B) EMOM x AMRoundsAP
1: 15/12 cal row (scale to 12/9)
2: 12 burpees to target (scale to 10 or 8)
*Get at least 4 rounds in even if you need to take a minute or two off.
*Get into the pain cave for this one.