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

CrossFit WOD, March 14, 2019

March 14th

Gymnastics
Metcon (AMRAP – Reps)
1 set of L1 progression then:
2 sets of
5 Ice cream makers
3 High ring shoot throughs (MU w/out dip)
1 Muscle up
1 max set of MUs
Metcon
4 sets:
10 False grip ring rows
5 Low ring shoot throughs
20sec Hold at support

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 17 minute amrap:
16 DB snatch 50/35#
12/9 Cal machine
1 Rope climb

*Partners alternate each movement Rx+ is legless rope climbs
Metcon (AMRAP – Rounds and Reps)
Partner 17 minute amrap:
16 DB snatch
10/7 Cal machine
3 Rope get ups

CrossFit WOD, March 13, 2019

March 13th

Weightlifting
Front Squat (6-6-6-6-6)
*3 sec pause on first rep of warm up sets

Metcon
Metcon (Time)
4 Rounds:
7 Squat clean 185/125#
400m Run
Metcon (Time)
4 Rounds:
7 Power clean +front squat 135/95#
400m Run

CrossFit WOD, March 12, 2019

March 12th

Weightlifting
Metcon (Weight)
12 min EMOM:
3 Snatches

Build in weight as form allows. Power or squat whatever allows a better position.

Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
16 Pistols
8 Pull ups
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
16 Pistols to target
8 Jumping pull ups

CrossFit WOD, March 11, 2019

March 11th

Weightlifting
Metcon (Weight)
4 sets:
200ft Farmer/Waiter carry
20 Reverse flys
40 Banded side steps

Metcon
Metcon (Time)
Alt EMOM to accumulate:
125cals Ski or Bike
75 Dball over the shoulder 70/50#
Metcon (Time)
Alt EMOM to accumulate:
125cals Row
75 Dball over the shoulder 50/25#