CrossFit – Fri, Mar 24 Metcon (Time) “Lupo” For Time with a partner: Cash-In: 1943m Row100 Wall Ball Shots 20/1490 Deadlifts 135/9580 Hand-Release Push-ups70 Box Jumps (Step-Ups)60 T2B (K2Chest/L-Sit/Hanging Knee Raises)50 Burpees40 Power Cleans 135/9530 Push Press 135/9520 Weighted Lunges 20/1410 Thrusters 135/95Cash-Out: 1967 Row
CrossFit – Thu, Mar 23 Metcon (AMRAP – Reps) 5 Rounds: Min1: 15/12 Echo Bike CalsMin2: 10 Devils Press 2×35/25Min3: 20 Shoulder Taps (Nose&Toes)Min4: Rest *Score is total reps Metcon 25min coach led mobility
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
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