CrossFit – Wed, Mar 22 Metcon (Time) For Time: 30-20-10 Back Squat 10-20-30Burpee Box Jump Overs 30-20-10Pistols *RX Back Squat Weights 30 @ 135/95 20 @ 185/125 10 @ 235/155 L1: Deficit, Single-Leg, Lateral Box Step-UpL2: Bulgarian Split SquatL3: Step-Back Lunge w/flat foot Scale the weight accordingly.
CrossFit – Tue, Mar 21 Metcon (AMRAP – Reps) EMOM 10:Odd: 10 Strict Pull-upsEven: 10 Box Jumps 30/24″ (Fullhip extension on top of box). *Stay consistent throughout the pull-ups. Aim for one more rep than last week. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatches 95/65OH Barbell Lunges25 Ft. Handstand Walk (1 Rep) L1: Scale the
CrossFit – Mon, Mar 20 Metcon (AMRAP – Rounds and Reps) 5 Rounds – 20min Cap 250m Row 21 DB Thrusthers 2×50/35 10 GHD Situps Metcon (AMRAP – Rounds and Reps) 4 Rounds – 14min Cap 200m Run 15 DB Clean and Jerks 2×50/35 10 Toes 2 Bar Metcon (AMRAP – Rounds and Reps) 3
CrossFit – Sat, Mar 18 Saturday Community WOD (AMRAP – Reps) 8min AMRAP 12/10 Cal Row 10 Burpees over Rower 200m Run -rest 2:00- 8min AMRAP 12 Wall Ball Shots 20/14 12 Box Jump Overs 24/20 12 Pullups -rest 2:00- 3min AMRAP Max Effort Clean and Jerk 95/65 *Score is total reps; row counts 1
CrossFit – Fri, Mar 17 Jordan (Time) For Time: 100 KBS 24/16 kg 100 Sit-ups 100 Air Squats 100 Push-ups
