Fitness
A) E2M x 6 sets:
– 5 BB push press (building)
After odd – 8-12/side half kneeling band row + reach
After even – 8-12 tough goblet squats
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2M x 6 sets:
– 3 push press
*Barbell starts from the floor.
*Build to a heavy triple.
B) Jackie
For time:
– 1000m row
– 50 BB thrusters (45/35)
– 30 pull-ups
*This is a tester so leave it all out on the floor!
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 2011 tempo
– 8-12 dips (scaled, BW or weighted)
– 8-12/side DB bent over row
*start RDLs at 50-60% or 1RM deadlift
Fitness
B) E2M x 8-12 sets:
– 12 RKB swings
– 9 push-ups
– 6-12 reverse lunges
– 6 lemon squeezes
Performance
B) E2M x 8-12 sets:
– 12 RKB swings (53/35)
– 9 push-ups
– 12 reverse lunges
– 9 lemon squeezes
RX+ complete with 15-12-12-9 rep scheme
Fitness
A) E2M x 8 sets
Odd:
– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups
Even:
– 8/side box step-ups (weighted if able)
*Stay vertical on bar pull-ups with knees bent or straight
B) 5 rounds for time:
– 200m row
– 8 double DB hang power snatches
– 7 hanging knee raises
– 6 burpees
R60S
Performance
A) E2M x 8 sets:
Sets 1-2: 1 halting snatch deadlift + 1 pause snatch
Sets 3-4: 1 pause snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) 5 rounds for time:
– 250/200m row
– 8 hang power snatches (95/65, 75/55, 65/45)
– 8 toes to bar
– 8 burpees over the barbell
R60S
Fitness & Performance
A) E4MOM x
– 8/side front foot elevated split squats
– 8-12 BB strict overhead press
– 8-12 tough ring rows w/ pause
B) Strength Option
3-4 sets for quality:
– 8 BB hip thrusts w/ pause
– 1 lap reverse sled drag
– 8-12 BB drag curls
– 12+ banded or cable tricep push-down (1-2 RIR)
OR
Conditioning Option
20 min AMRAP:
– 10 cal row
– 10 walking lunges
– 10 DB push press (35/20s)
– 10 lemon squeezes
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) 3 rounds for time:
– 600-400-200m run
– 10-8-6 DB up/down devil presses (35/20s)
– 30 single unders
Performance
B) 3 rounds for time:
– 600-400-200m run
– 12-9-6 DB devil presses (35/20s)
– 36 double unders
Monday 3/11
Fitness
A) E2M x 8 sets
Even:
– 12-16 alternating Landmine cossack squats
Odd:
– 8-12/side SA standing DB presses
– 10-20 sec top of ring row hold
B) E5M x 3-5 sets:
– 16/12 cal row
– 6 DB hang squat cleans
– 12/9 cal row
– 5-10 dips
– 5 burpees (sub up/downs)
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean, 1 clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) E5M x 3-5 sets:
– 20/16 cal row
– 5 touch and go squat cleans (115/75)
– 15/12 cal row
– 5-10 ring dips
– 5 burpees over the barbell
RX+ use 135/95
Tuesday 3/12
Fitness
E8M x 4-6 sets:
– 400m run (sub 300m)
– 10 DB push press
– 10 reverse lunges (2, 1 or no DBs)
– 10 hanging knee raise
– 10 ring rows
– 30 single unders
Performance
E8M x 4-6 sets:
– 400m run
– 12 shoulder to overhead (115/75)
– 12 BB reverse lunges
– 12 toes to bar
– 12 ring rows
– 36 double unders
*Switch up the order every set
Wednesday 3/13
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) EMOM x 10-20 sets:
– 6 RKB swings
– 5 strict pull-ups
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 6 RKB swings (53/35)
– 5 pull-ups
– 4 box jump overs (24/20”)
RX+ complete with 8-6-4 rep scheme
Thursday 3/14
Fitness
A) E3M x 6 sets:
– 5 BB or double KB front squats
After odd –
– 16-24 alternating tall kneeling DB press
After even –
– 8-12 ring rows w/ pause
*KB front squats should use 32X1 tempo
B) E3M x 4-8 sets:
– 200m row
– 10 air squats
– 8 lemon squeezes
Performance
A) E3M x 6 sets:
– 5-5-3-3-2-1 front squats
*build to a heavy single
B) E3M x 4-8 sets:
– 250/200m row
– 15 air squats
– 10 lemon squeezes
Friday 3/15
Fitness & Performance
CrossFit Open Workout 24.3 (last one!)
Saturday 3/16
Fitness
TBA
Performance
TBA
Sunday 3/17
10-12pm Open Gym
Fitness
E10M x 3-5 sets:
– 400m row
– 15 RKB swings
– 12 wallballs
– 400m run
– 9 pull-ups
– 6 burpees
Performance
E10M x 3-5 sets:
– 500/400m row
– 18 RKB swings (53/35)
– 15 wallballs (20/14)
– 400m run
– 12 pull-ups
– 9 burpees to target
*RX+ complete with reps of 21-18-15-12
Monday 3/18
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 2011 tempo
– 8-12 dips (scaled, BW or weighted)
– 8-12/side DB bent over row
*start RDLs at 50-60% or 1RM deadlift
Fitness
B) EMOM x 10-20 sec
– 4-6 SA DB hang power cleans (3/side @ 50/35)
– 4-6 goblet squats
– 4-6 push-ups
Performance
B) EMOM x 10-20 sec
– 6 SA DB hang power cleans (3/side @ 50/35)
– 6 goblet squats
– 6/4 push-ups
RX+ complete with 3-6 HSPUs
Tuesday 3/19
Fitness
A) E2M x 8 sets
Even:
– 12-16 alternating Landmine cossack squats
Odd:
– 8-12/side SA standing DB presses
– 10-20 sec top of ring row hold
*Last day for these movements
B) E2M x 8-12 sets
Odd: 12/9 cal row + 5 double DB hang squat clean thrusters
Even: 12/9 cal row + 5, 7 or 9 hanging knee raise (pick one a stick to it)
Performance
A) E2M x 8 sets
– 1 clean
*Receive in full squat if able
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 squat clean thrusters (115/75, 95/65)
Even: 15/12 cal row + 5, 7 or 9 toes to bar (pick one a stick to it)
Wednesday 3/20
Fitness
E10M x 3-5 sets:
– 400m row
– 15 RKB swings
– 12 wallballs
– 400m run
– 9 pull-ups
– 6 burpees
Performance
E10M x 3-5 sets:
– 500/400m row
– 18 RKB swings (53/35)
– 15 wallballs (20/14)
– 400m run
– 12 pull-ups
– 9 burpees to target
*RX+ complete with reps of 21-18-15-12
Thursday 3/21
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) 3 rounds for time:
– 600-400-200m run
– 10-8-6 DB up/down devil presses (35/20s)
– 30 single unders
Performance
B) 3 rounds for time:
– 600-400-200m run
– 12-9-6 DB devil presses (35/20s)
– 36 double unders
Friday 3/22
Fitness & Performance
A) E4MOM x
– 8/side front foot elevated split squats
– 8-12 BB strict overhead press
– 8-12 tough ring rows w/ pause
B) Strength Option
3-4 sets for quality:
– 8 BB hip thrusts w/ pause
– 1 lap reverse sled drag
– 8-12 BB drag curls
– 12+ banded or cable tricep push-down (1-2 RIR)
OR
Conditioning Option
20 min AMRAP:
– 10 cal row
– 10 walking lunges
– 10 DB push press (35/20s)
– 10 lemon squeezes
Saturday 3/23
Fitness
TBA
Performance
TBA
Sunday 3/24
10-12pm Open Gym