FRIDAY
Warm-up
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
10 POWER CLEANS 85/115
400 MT RUN
10 TOES TO BAR
10 POWER CLEANS 85/115
400 MT RUN
10 TOES TO BAR
CrossFit WOD, March 21, 2019
19.5!!! LAST WEEK OF THE OPEN.
Warm-up
Metcon (Time)
1 MILE RUN
30 FRONT SQUATS 65/95
100 FARMES CARRY 35/55
30 BACK SQUATS 95/135
100 MT PLATE OH CARRY 25/45
30 FRONT SQUATS 65/95
100 FARMES CARRY 35/55
30 BACK SQUATS 95/135
100 MT PLATE OH CARRY 25/45
Weightlifting
CrossFit WOD, March 20, 2019
WEDNESDAY
Warm-up
Metcon (Time)
21-18-15-12-9-6-3
KB SWINGS
KB SWINGS
AFTER EACH ROUND
15 AB MAT SIT UPS
30 DUBS
RX 35/55
RX+ 45/70
CrossFit WOD, March 19, 2019
TUESDAY
Warm-up
Metcon (AMRAP – Reps)
2 RDS
6 MINCAP
800 MT
20 PULL UPS
10 PUSH UPS
AS MANY AIR SQUATS AS POSSIBLE WITH TIME REMAINING
6 MINCAP
800 MT
20 PULL UPS
10 PUSH UPS
AS MANY AIR SQUATS AS POSSIBLE WITH TIME REMAINING
2 MIN REST
4 MIN CAP
200 MT
20 PULL UPS
10 AIR SQUATS
AS MANY PUSH UPS AS POSSIBLE WITH TIME REMAINING
SCORE= TOTAL AIR SQUATS + PUSH UPS!
BRING YOUR VEST!
CrossFit WOD, March 18, 2019
MONDAY
Warm-up
Metcon (Time)
5 ROUNDS ,ON THE 5 MIN
15- D/L
10-HANG POWER CLEANS
5-PUSH JERKS
15 -BURPEES
15- D/L
10-HANG POWER CLEANS
5-PUSH JERKS
15 -BURPEES
RX 85/115
RX+ 105/155
CrossFit WOD, March 16, 2019
SATURDAY
Warm-up
Metcon (Time)
8 RDS
8 KB SWINGS 35/55
8 FRONT SQUATS 65/95
8 TOES TO BAR
8 BOX JUMP OVER
200 MT RUN
8 KB SWINGS 35/55
8 FRONT SQUATS 65/95
8 TOES TO BAR
8 BOX JUMP OVER
200 MT RUN
70% – 3
73% – 2
75% – 2
78% – 2
80% – 2
80% – 2
83% – 2
SNATCH GRIP RDL
90%. – 4 X 4
OHS
75% – 3
80% – 2
85% -1
75% -3
80% -2
85% -1
BACK EXTENSIONS (GHD)
REPS :10
SETS 3