WOD

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

Fitness & Performance

A) CrossFit Open Workout 24.2

AMRAP in 20 min:

– 300m row

– 10 deadlifts

– 50 double unders

RX – 185/135, Scaled – 135/95

B) 3 sets:

– 5/side TGUP sit-ups

– 10-20/side SA banded tricep push-downs

– 10-20 alt. DB bicep curls

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

B) 20 min AMRAP

– 20/16 cal row

– 15 RKB swings (53/35)

– 10 up/downs

Fitness

E8M x 4-6 sets:

– 400m row

– 10 SA DB hang power clean + push press (5/side)

– 10 box step-ups

– 10 strict pull-ups

– 10 lemon squeezes

– 30 single unders

*Switch up the order every set

Performance

E8M x 4-6 sets:

– 500/400m row

– 12 SA DB hang power clean + push press (6/side @ 50/35)

– 12 box jump overs (24/20”)

– 12 pull-ups

– 12 lemon squeezes

– 36 double unders

*Switch up the order every set

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats 

– 16-24 alternating tall kneeling DB press

– 8-12 ring rows w/ pause

*KB front squats should use 32X1 tempo

B) EMOM x 10-20 sets:

– 6 wallballs (20/14)

– 3-5 push-ups

– 3 hanging knee raises

Performance

A) E3M x 5 sets:

– 5-5-3-3-3 front squats

*heavier than the paused sets

B) EMOM x 10-20 sets:

– 7 wallballs (20/14)

– 5 push-ups

– 3 toes to bar

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) E5M x 4-5 sets:

– 400m run

– 4 up/down DB devil presses

– 8 DB box step-up (knee height)

Performance

B) E5M x 4-5 sets:

– 400m run

– 5 DB devil presses (35/20s)

– 10 DB box step-up (knee height)

Fitness

For time with a partner:

– 1000m row (split)

– 100 RKB swings 

– 100 air squats

– 400m run (together)

– 60 push-ups

– 60 prisoner lunges

– 1000m row (split)

– 40 hanging knee raises

– 40 box step ups

– 400m run (together)

Performance

For time with a partner:

– 1000m row (split)

– 100 RKB swings (53/35)

– 100 air squats

– 400m run (together)

– 80 push-ups

– 80 prisoner lunges

– 1000m row (split)

– 60 toes to bar

– 60 box jump overs (24/20”)

– 400m run (together)

RX+: heavier KB, run with medball

Fitness & Performance

A)CrossFit Open Workout 24.1

For time:

– 21 dumbbell snatches, arm 1
– 21 lateral burpees over dumbbell 

– 21 dumbbell snatches, arm 2
– 21 lateral burpees over dumbbell 

– 15 dumbbell snatches, arm 1
– 15 lateral burpees over dumbbell 

– 15 dumbbell snatches, arm 2
– 15 lateral burpees over dumbbell 

– 9 dumbbell snatches, arm 1
– 9 lateral burpees over dumbbell 

– 9 dumbbell snatches, arm 2
– 9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell ♂ 50-lb dumbbell

B) 3 sets:

– 30 sec flutter kicks

– 20 sec side plank per side

– 10 V-ups

B) 3 sets:

– 30 sec flutter kicks

– 20 sec side plank per side

– 10 V-ups