CrossFit WOD, March 27, 2019

March 27th

Weightlifting
Power Jerk (5-5-5-5-5)

Metcon
Metcon (Time)
4 Rounds:
50 Double unders
20 Single arm (10 each arm) DB push press 40/25#
20 Sit ups
Metcon (Time)
4 Rounds:
100 Single unders
20 Single arm (10 each arm) DB push press
20 Sit ups

CrossFit WOD, March 26, 2019

March 26th

Gymnastics
Metcon
4×6 Parallette or box shoot throughs
(push up+shoot+dip+shoot=1 rep)

Metcon
Metcon (Time)
With a partner 60-50-40-30 of: Double KB deadlift 70/53#
Bike cals
Metcon (Time)
With a partner 60-50-40-30 of: Deadlift 155/115#
Row cals

CrossFit WOD, March 25, 2019

March 25th

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean

Metcon
THE IRON TEST (Time)
30/20 cal row
15 front squats at bodyweight
4 rope climbs

*7 min cap

CrossFit WOD, March 22, 2019

March 22nd

Weightlifting
Metcon (Weight)
5 sets:
2 BTN+ 1 Front rack split jerks
Push Press (3-3-3-3-3)
5 split jerk landings after each set.

Metcon
Metcon (Time)
8 Rounds:
10 Burpees
20 Lunges
30 Double unders
Metcon (Time)
6 Rounds:
8 Burpees
20 Lunges
90 Single unders

CrossFit WOD, March 20, 2019

March 20th

Metcon (Weight)
20 minute EMOM 1 Rep Bear complex:
Power clean + Front squat + Push press + Back squat + Push press

Build in weight every 5 minutes
Metcon (Weight)
20 minute EMOM:
2 power clean 2 front squat 2 S2OH

CrossFit WOD, March 19, 2019

March 19th

Skill
Metcon
Ladders
Cone drills
Jumping+landing
Sled

Metcon
Metcon (Time)
Partner WOD:
75 Box jumps
4 Ring Muscle Ups
1 mile run
4 Ring Muscle Ups
50 GHDSU
4 Ring Muscle Ups
Metcon (Time)
Partner WOD:
75 Box jumps 20/12in
12 Strict pull ups
1 mile run
12 Strict pull ups
75 Sit ups
12 Strict pull ups

CrossFit WOD, March 15, 2019

March 15th

Weightlifting
Push Press (6-6-6-6-6)

Metcon
Metcon (Time)
2 Rounds:
35 Burpees
35 TTB
35 Push ups
35 Box jumps
Metcon (Time)
2 Rounds:
25 Burpees
25 Knees to chest
25 Push ups
25 Box jumps