CrossFit – Thu, Mar 28 Metcon (Weight) Backsquat1×10 @60%1×8 @65%1×8. @70%1×8. @75% Frontsquat1×5 @60%1×5. @65%1×5. @70%1×5. @70% Rest 1-2 mins b/t sets. No belts. Metcon (Time) 6 RFT:15 Calorie Row5 Ring Muscle-ups L1: Jumping RMUL2: RMU Transition + DipL3: Band-assisted Ring Dip
CrossFit – Wed, Mar 27 Skill (AMRAP – Reps) 10:00 Alternating EMOM Odd: 25 Crossovers or 50 Double-unders (pickwhichever one you need to improve on).Even: 30 Free-standing Shoulder TapsL1: Back-facing WallL2: Forward-facing WallL3: Heels against Wall Metcon (Time) For Time: 50 Wall Balls5 C&J 175/12540 WB4 C&J 195/13530 WB 3 C&J 205/14520 WB2 C&J 225/15510
CrossFit – Tue, Mar 26 Metcon (Weight) Snatch Complex: 1 Snatch First Pull + 1 Snatch HighPull +1 Snatch +1 Snatch Balance Begin at 55-65% of 1 RM &build to a heavy, single for the day. 7×1; Rest 90 secs. Metcon (Time) Complete the following for a total time: 21-15-9Power Snatch 95/65Burpees Over the Barbell
CrossFit – Mon, Mar 25 Metcon (Weight) Backsquat1×10 @60%1×8 @70%1×6 @75%1×4 @80% Frontsquat1×5. @60%1×5 @70%1×5. @70%1×5. @70% Rest 1-2 mins b/t sets If you do not need a belt, don’t use a belt. Metcon (Time) 5 RFT:12 Thrusters 75/55100m Sprint9 GHD Sit-ups100m Sprint6 C2B Pull-ups:30 Rest L1: GHD to Parallel/Chin-over-bar PUL2: V-Up/Banded Strict PUL3: Abmat
CrossFit – Sat, Mar 23 GRAB YOUR PARTNER AND LET’S GO! SATURDAY COMMUNITY WOD! (Time) Buy In: 1000m Row or 1.4mile Bike 3 Rounds 40 Dumbbell Push Press 40 Dumbbell Box Step Overs 40 Dumbbell Front Squats Buy Out: 1000m Row or 1.4mile Bike RX: 35/25 24/20 RX+: 50/35
