CrossFit – Mon, Mar 18 Metcon (AMRAP – Reps) 20:00 Alternating EMOM Odd-Run 200m Even-2 Rope Climbs —Rest 5 minutes— Metcon (Time) For Time: 21-15-9 Wall Ball Shots 20/14 Front Squats 135/95 —Rest 5 minutes— Metcon 3 Rounds: 1:00 Side plank hold (left) 1:00 Side plank hold (right) 1:00 Rest
CrossFit – Sat, Mar 16 ZACHARY TELLIER (Time) “Zachary Tellier” 10 Burpees 10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Walking Lunges 10 Burpees 25 Push Ups 50 Walking Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Walking Lunges 100 Sit Ups 150 Air Squats
CrossFit – Fri, Mar 15 CrossFit Games Open 24.3 Rx (Ages 55+) (Time) All for time: 5 rounds of:10 thrusters, weight 110 chin-over-bar pull-upsRest 1 minute, then:5 rounds of:7 thrusters, weight 27 chest-to-bar pull-ups Time cap: 15 minutes F: 45lb, 65lbM: 65lb, 95lb https://games.crossfit.com/workouts/open/2024/3?division=36 CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time:
CrossFit – Thu, Mar 14 Metcon (Time) 4 RFT:500m Row50 KBS 35/2630 Back-facing Wall Shoulder Taps10 KB, single-arm, OH Walking Lunge *L1: Forward-facing Wall Shoulder TapsL2: Heels against Wall Shoulder TapsL3: Renegade Rows (plank position) Scale the weight of the KB if needed. If you cannot go OH, do walking lunges instead.
CrossFit – Wed, Mar 13 Metcon (Weight) 15 minutes to establish a HEAVY, maximal load for the following complex: 1 Deadlift + 1 Clean & Jerk Rest as needed. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:5 C2B Pull-ups10 T2B15 DB Squats 2×50/35 *L1: Chin-over-bar PU/Kip Swing to L-SitL2: Jumping C2B/Kip Swing to K2ChestL3: Ring
