WORK CAPACITY:
Every 4:00 for 16:00 minutes compete:
200 Meter Run
15 Hang Power Snatch (75/55)
Bar Muscle Ups in remaining time
STRENGTH:
Deadlift 5-5-4-4-3-3
FRIDAY 230310
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
EMOM for 15 minutes of:
1:00 Calories Row
1:00 Alternating Front Rack Lunges (50/35)
1:00 Sit Ups
THURSDAY 230309
WORK CAPACITY:
5 Rounds for time of:
20/15 Calorie Bike
5 Wall Walk
20 Kettlebell Swings (24/16)
*Work in a 1:00 on 1:00 off fashion until all 5 rounds are complete
WEDNESDAY 230308
WORK CAPACITY:
With a 25:00 Minute Clock
3 Rounds of:
20 Wall Balls (20/14)
3 Squat Snatch (135/95)
*2:00 Rest*
3 Rounds of:
20 Wall Balls (20/14)
3 Squat Snatch (185/125)
*then*
Find a 1RM Snatch in remaining time
TUESDAY 230307
WORK CAPACITY:
6 Rounds of:
3:00 minutes on / 1:00 minute off
500/450m Row
Max Burpees in remaining time
STRENGTH:
Bench Press 10-10-10-10
MONDAY 230306
WORK CAPACITY:
21-15-9 reps for time of:
Front Squat (135/95)
Shoulder to Overhead (135/95)
Chest to Bar Pull Ups
STRENGTH:
Cleand and Jerk 1-1-1-1-1
SATURDAY 230304
CrossFit Open Workout 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-unders
15 Snatches (96/65)
5 Wall Walks
50 Double-unders
12 Snatches (135/95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
9 Snatches (185/125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
6 Snatches (225/155)
FRIDAY 230303
WORK CAPACITY:
On the minute for 30 minutes of:
Minute 1: Calorie Machine
Minute 2: Burpees
Minute 3: Rest
THURSDAY 230302
WORK CAPACITY:
AMRAP in 20 minutes of:
200 Meter Run
20 Dumbbell Snatch (50/35)
20 Box Jumps (24/20)
WEDNESDAY 230301
WORK CAPACITY:
3 Rounds for time of:
7 Ring Muscle Ups
14 Overhead Squats (115/80)
21 Bar Facing Burpees
2:00 Rest
STRENGTH:
Overhead Squat 3-3-3-3-3
TUESDAY 230228
WORK CAPACITY:
With a 30:00 Running Clock Complete the following:
0:00-6:00
400m Run
30 Wallballs (20/14)
6 Squat Cleans (185/135)
6:00-12:00
400m Run
25 Wallballs (20/14)
5 Squat Cleans (185/135)
12:00-18:00
400m Run
20 Wallballs (20/14)
4 Squat Cleans (185/135)
18:00-24:00
400m Run
15 Wallballs (20/14)
3 Squat Cleans (185/135)
24:00-30:00
400m Run
10 Wallballs (20/14)
Max Squat Cleans (185/135)
MONDAY 230227
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
Every 4:00 for 16:00
400 Meter Row
16 Double Dumbbell Deadlift (50/35)
8 Strict Handstand Push-ups
SATURDAY 230225
CrossFit Open Workout 23.2A AND 23.2B:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-ups
10 Shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-Rep Max Thruster (from the floor)
FRIDAY 230224
WORK CAPACITY:
Every 4:00 for 24:00
12 KB Swings (24/16)
12 Toes to Bar
Max Calorie Machine in remaining time
THURSDAY 230223
STRENGTH:
Hang Squat Snatch 1-1-1-1-1
WORK CAPACITY:
AMRAP in 15 mintues of:
12 Calorie Bike
6 Alternating Pistols
3 Power Snatch (135/95)
WEDNESDAY 230222
STRENGTH:
Back Squat 10-10-10-3-3-3
WORK CAPACITY:
For Time:
30 Back Squats (135/95)
30 Bar Facing Burpees
20 Front Squats (135/95)
20 Bar Facing Burpees
10 Overhead Squat (135/95)
10 Bar Facing Burpees
TUESDAY 230221
STRENGTH:
Power Clean 5-4-4-3-3
WORK CAPACITY:
AMRAP in 18 minutes of:
10 Calorie Row
25ft Dumbbell Front Rack Lunge (50/35)
30 Double Unders
10 Calorie Row
50ft Dumbbell Front Rack Lunge (50/35)
60 Double Unders
etc...
30/75ft/90, 40/100ft/120, 50/125ft/150
MONDAY 230220
STRENGTH:
Build to a heavy complex of :
Push Press + Push Jerk + Split Jerk
Work Capacity:
3 Rounds for time of:
200 Meter Run
15 Thrusters (75/55)
15/12 Calorie Bike
15 Push Ups
SATURDAY 230218
WORK CAPACITY:
23.1
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups
FRIDAY 230217
WORK CAPACITY:
5 Rounds of:
AMRAP in 4 minutes:
30/20 Calorie Row
30/20 Calorie Bike
Max 10 meter Shuttle Runs
*Rest 4 minutes between rounds*
