Tuesday March 18
Skill - DU x 200 WOD - MINI RJ (3 RFT) Rx 800m run 5 rope climbs 50 push-ups L2 800m run 3 rope climbs/knotted 50 push-ups L1 400m run 10 rope pulls 25 modified push-ups
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Monday March 17
Strength - Back Squats (Wendler Week 2) Warmup - 2 sets of 5 reps (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - CrossFit Open 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inch Friday March 14
Strength - deadlift (% based off 90% of 1 rep max) Warmup 5 reps x 2 Set 1 65% 5 reps Set 2 75% 5 reps Set 3 85% 5+reps PARTNER WOD 15 min amrap (Reps) 400m run Burpees ****partner a runs while partner b does Burpees and switch. Score is the total number of Burpees Thursday March 13
SKILL - Tire Obstacle x 10 WOD - 20-15-10-5 T2B GHD Sit Ups Slams 35/25 Then 1200m run Wednesday March 12
Strength - bench press - (% based off 90% of 1 rep max) Warmup 5 reps x 2 Set 1 65% 5 reps Set 2 75% 5 reps Set 3 85% 5+reps WOD - 3 RFT Rx 20 Push-ups 10 Pistols (alt)(below parallel) 5 ring/bar muscle ups 100 m run L2 20 Push-ups 10 Pistols 10 Pull-ups/10 Ring dips 100 m run L1 20 modified push-ups 10 modified pistols 10 jump pull ups/ 10 tricep dips 100 m run Tuesday March 11
WOD - 3RFT Rx 30 PC 95/65 30 Box Jumps 24" 800 m run L2 PC 75/45 BJ 20" L1 PC 55/25 BJ 12" Skill - handstand walks, HSPU, handstand holds Monday March 10
Strength - back squat (% based off 90% of new 1 rep max) Warmup 5 reps x2 Set 1 65% 5 reps Set 2 75% 5 reps Set 3 85% 5+reps WOD - CrossFit Open 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 OH squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 OH squats 95/65 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 OH squats 95/65 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Cashout - 1 mile run followed by 50 sit-ups Friday March 7
Strength - Deadlift - Find your 1 Rep Max METCON - 21,15,9 Rx Deadlift - 225/155 Ring Dips Sit-ups L2 DL - 155/115 Banded ring dips Sit-ups L1 DL - 115/75 Tricep dips Sit-ups Thursday March 6
Strength - Squat Clean 1RM WOD - 1RFT 100 calorie row 100m run 100 med ball cleans 100m run 100 DU 100m run 100 Air Squats 100m run Wednesday March 5
Strength - Bench Press - Find your 1 rep max WOD - 2RFT Rx - 53/35 10 SDHP 20 LA/RA KB PUSH PRESS 20 LA/RA KB SWING 30 GOBLET SQUATS 40 RUSSIAN TWIST 400 m run L2 44/26 L1 18/13 ***same KB or DB for all |
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