CrossFit WOD, March 22, 2018

March 22nd

Skill
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Time)
20 round partner shuttle run and….
12 DB snatch
4 D-ball over the shoulders
20 Air squats
10 Toes to bar
10 MB clean

CrossFit WOD, March 21, 2018

March 21st

Weightlifting
Snatch (2-2-2-2-2-2-2-2)
Up to 65%
High-Hang Snatch (2-2-2-2-2-2-2-2)
Hi hang POWER snatch

Metcon
Metcon (Time)
50 burpee box jumps
40 pull ups
30 front squats
20 S2OH
10 Snatch 135/95#

CrossFit WOD, March 20, 2018

March 20th

Warm-up
Iso Series
45sec isometric hold of each movement then 15sec rest/ transition to the next.
-Wall sit
-Arch
-Side plank L
-Side plank R
-Bridge
-Lunge L
-Lunge R

Jog/Bike/Ski then 2 rounds of Isos

Metcon
Metcon (Time)
Triple 3’s
3k Row
300 Double unders
3 mile Run
Metcon (Time)
Double Doom
2k Row
200 Single under
2 mile Run

CrossFit WOD, March 19, 2018

March 19th

Weightlifting
Clean and Jerk (2-2-2-2-2-2-2-2)
Up to 65%
Power Clean and Push Jerk (2-2-2-2-2-2-2-2)
Push press or push jerk

Metcon
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

CrossFit WOD, March 16, 2018

March 16th

Weightlifting
Metcon (Weight)
Power clean + hang squat clean + front squat + power jerk
Front Rack Box Step (20-20-20)
Clean the Weight and Step up on a Box that puts hip crease below parrallel

Alternate with DB rows
Bench DB Row (12-12-12)
12 reps each arm. Alternate with front rack step ups.

Metcon
Metcon (AMRAP – Reps)
3mins to complete 2 rounds of:
10 Thrusters 95/65#
*10 C2B
*after every 2 rounds add 2 reps to the C2B

5 round cap
Metcon (AMRAP – Reps)
3mins to complete 2 rounds of:
10 Thrusters
10 Pull-ups

5 round cap

Cash Out
Metcon (AMRAP – Reps)
2 min amrap:
Wall balls

Use 1 weight heavier than you normally do.

CrossFit WOD, March 15, 2018

March 15th

Gymnastics
Metcon
Gymnastics course:
Ladders
Plank glider
Forward rolls
Shoot throughs

Metcon
Metcon (AMRAP – Rounds and Reps)
Team challenge day 20min amrap:
Barbell 135/95# carry 125m
50 Bar over burpees
Partner carry 125m
50 push ups

CrossFit WOD, March 14, 2018

March 14th

Weightlifting
Metcon (Weight)
6 Sets of:
2 high pulls + 1 power snatch
Glute bridge (6-6-6-6)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.

Alternate with bulgarian split squats 12 on each leg
Split squat (12-12-12-12)
Alternate with glute bridges.

Metcon
Metcon (Time)
15-12-9
Deadlift 225/155#
Box jump 24/20in
Toes to bar
Metcon (Time)
21-15-9
Deadlift
Box jumps
Ab-mat sit-ups

CrossFit WOD, March 13, 2018

March 13th

Skill
Turkish Get Up (2-2-2-2-2-2)
Alternate with shoulder stretch/ rolling calves

Metcon
Metcon (AMRAP – Reps)
E3MOM for 10 rounds:
1min Max effort row (bike or ski)

Score is total cals

CrossFit WOD, March 12, 2018

March 12th

Skill
Overhead Squat (10-8-6-4-4-4)
Try to get 10-20# over the weight that you will use for the metcon.
Alternate with muscle up drills.
Metcon
5 Wall squats 3-3-1 tempo (last set do bare bar tempo ohs NOT against wall)
10 Beat swings
30sec T-spine stretch

Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes