CrossFit – Fri, Mar 10 Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 https://www.wodconnect.com/workouts/whitten
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.
