CrossFit – Thu, Mar 9 Muscle Snatch (Weight) 5×5 Muscle Snatch Build to a heavy set of 5.Record heaviest load. Metcon (AMRAP – Rounds and Reps) 20 AMRAP:10 Calorie Bike8 Toes 2 Bar6 Overhead Squat95/654 Strict Handstand Pushups2 Rope Climbs T2B: Kip Swing to Knee Tuck/Kip Swing to L-Sit/Hanging Knee Raises HSPU: 1 Abmat/2 Abmat/Box
CrossFit – Wed, Mar 8 Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP:400m Run30 SB Devils Press 45/2520 SB Walking Lunges 45/25 Metcon To be completed after the workout. 1A) 3×10 GH Raises1B) 3×10 R/L Deficit, Single-Leg, LateralBox Step-Up (use a weight) Rest 60 secs.
CrossFit – Tue, Mar 7 Metcon (AMRAP – Reps) 10:00 EMOMOdd: 10 Strict PU (Banded Strict PU)Even: 30 Nose/Toes Shoulder Taps If you can rep out 10 strict PU UB consistently, do 10 strict C2B PU. Metcon (Time) For Time:5-10-15-20-15-10-5 Burpees Over the BarThrusters 95/65
CrossFit – Mon, Mar 6 Metcon (Time) 5 RFT:400m Run20 C&J 95/6510 Strict Dips (Banded Dips/Box Dips)20 GHD SU (GHD SU to parallel/MB GHD SU/V-Ups)500m Row Timecap: 40 Find a pace where you are uncomfortable but can move consistently throughout theentire workload.
CrossFit – Sat, Mar 4 Saturday Community Wod Partner wod, Teams of 2 20 Min AMRAP (AMRAP – Rounds and Reps) 400 M Run 40 Wall Ball shots@20/14 300 M Run 30 Synchro Russian KB Swings@53/36 200 M Run 20 Alt Box Jump overs@24/20 100 M Sprint 10 Synchro burpees *REST 2:00
