WORK CAPACITY:
Every 4:00 for 32:00
20/16 Calorie Row
12 Burpees to Plate
3 Heavy Back Squats
THURSDAY 230323
WORK CAPACITY:
AMRAP in 25 minutes of:
10 Calorie Row
100m Run
20 Calorie Row
200m Run
30/300m,
40/400m, etc...
(Runs should be done in 100m shuttles, 50m out and back)
WEDNESDAY 230322
STRENGTH:
Hang Squat Snatch
In 12:00 Complete:
7 Hang Squat Snatch (95/65)
7 Hang Squat Snatch (115/75)
7 Hang Squat Snatch (135/95)
Establish a heavy single in remaining time
WORK CAPACITY:
AMRAP in 10 minutes of:
30 Double Unders
10 Wall Balls (20/14)
5 Chest to Bar Pull Ups
Increasing each round 30 Double Unders, 10 Wall Balls, 5 Chest to Bar
60/20/10
90/30/15
120/40/20
150/50/30
TUESDAY 230321
WORK CAPACITY:
4 Rounds for max reps of:
:30 on / :30 off
Hang Power Clean (155/105)
Calories Bike
Shoulder to Overhead (155/105)
Burpee Box Jumps (24/20)
STRENGTH:
EMOM for 10 mintues complete:
2 Push Press
MONDAY 230320
WORK CAPACITY:
For Time:
400m Run
21 Deadlifts (225/155)
:30 Rest
400m Run
15 Deadlifts (225/155)
:30 Rest
400m Run
9 Deadlifts (225/155)
STRENGTH:
Deficit Deadlift 1-2"
3-3-3-3-3-3-3-3
SATURDAY 230318
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
5 Squat Cleans (185/125)
30 Toes to Bar
1:00 Rest
10 Squat Cleans (185/125)
20 Toes to Bar
1:00 Rest
15 Squat Cleans (185/125)
10 Toes to Bar
FRIDAY 230317
STRENGTH:
Every 3:00 for 30:00
14/12 Calorie Bike
8 Handstand Push Ups
3 Power Snatch (Heavy)
THURSDAY 230316
WORK CAPACITY:
For time:
Run 800 Meters
40 Double Dumbbell Front Squat (50/35)
100 sit-ups
40 Double Dumbbell Front Squat (50/35)
Run 800 Meters
STRENGTH:
Pendlay Row x 10 reps
Every :90 for 6:00
WEDNESDAY 230315
WORK CAPACITY:
Reps For Time:
21-18-15-12-9-6-3
Burpees to 6" Target
40 Double Unders
STRENGTH:
Back Squat 5-5-5-5-5
TUESDAY 230314
WORK CAPACITY:
“Helen”
3 rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
STRENGTH
Squat Snatch x 1
Every :30 for 8:00
MONDAY 230313
WORK CAPACITY:
AMRAP in 16 minutes of:
15-30-45
Wall Balls (20/14)
Box Jump Overs (24/20)
Calorie Row
*On the Last round, continue on the Rower for Max Calories until time expires
STRENGTH:
Clean & Jerk Complex
Every 2:00 for 14:00
Power Clean + 2 Jerks
SATURDAY 230311
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)
