CrossFit – Mon, Mar 17
2 ROUNDS
10 Good Mornings
8 Up-Downs
8 Low Box Jumps
10 Air Squats
2 ROUNDS
8 BB RDLS → 8 Deadlifts
6 Burpees → 6 Burpee Box Jumps
6 Higher Box Jumps
10 WB Thrusters → 10 Wall Balls
*Transition to alt. Movement in 2nd Round
8 Deadlifts*
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls
-Rest As Needed b/t Sets-
*Start Light and Build past Workout Weight.
(No Measure)
AMRAP x 17 MINUTES*
3 Burpee Box Jumps (30/24)
17 Deadlifts (185/135)
3 Burpee Box Jumps
17 Toes to Bar
3 Burpee Box Jumps
17 Wall Balls (20/14)
*Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
KG BB: (85/60)
KG WB: (9/6)
AMRAP x 17 MINUTES*
3 Burpee Box Jumps (24/20)
17 Deadlifts (135/95)
3 Burpee Box Jumps
17 Toes to Something
3 Burpee Box Jumps
17 Wall Balls (14/10)
*Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
KG BB: (60/42.5)
KG WB: (6/5)
Quads
Pecs
Triceps (barbell on rig)2
Hamstrings (barbell on rig)
(No Measure)
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
4-5 SETS
2 Behind the Neck Push Jerks*
+
1 Snatch Balance
*Keep weight Light-Moderate across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)
30 DBL KB Front Rack Alt. Marches
:30/:30 Side Plank*
*Option to Hold KB Overhead.
-Rest As Needed b/t Sets-
(No Measure)
