CrossFit – Thu, Mar 27
2 ROUNDS
5 Yoga Push-Ups
10/10 Single Leg Hops
10 High Hang Muscle Cleans
10 Alt. Elbow Punches
Into…
2-3 ROUNDS
10 Alt. Samson Lunges
50 Single Unders*
5 Barbell Strict Press
5 Barbell Push Press
5 Barbell Push Jerk
*Switch to 25 Double Unders or 10 Single-Single-Double for the subsequent rounds.
Build to a Moderate 2-Rep Split Jerk)
(Score is Weight)
Build to a Moderate 2-Rep Push Jerk
)
(Score is Weight)
EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (135/95)
8 Reps (165/115)
6 Reps (185/135)
(Score is Slowest Set)
KG BB1: (60/42.5)
KG BB2: (75/52.5)
KG BB3: (85/60)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
EVERY 2:00 x 6 SETS
100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (95/65)
8 Reps (115/75)
6 Reps (135/95)
(Score is Slowest Set)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(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.
15 Supinated Band Pull-Aparts
15 Banded Upright Rows
15 Pronated Band Pull-Aparts
15 Banded Straight Arm Push-Downs
15/15 Single Arm Banded Rows
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before class or it can be done afterwards. This is meant to prep you for next week so don’t overdo it!
(No Measure)
