Sat Mar 12
With a partner
40 Min Cap
60 Burpee Over KB (RX+ Over Dball)
120 KB Swings 70/53 (RX+ 100/70# Dball Cleans)
120 Cal Row (Some groups will start on ski/bike)
120 TTB / GHD
120 Cal Ski/Bike (If you started on ski/bike row this time)
120 KB Step Back Lunge (RX+ DBall Hold)
60 Burpee Over KB
Sun Mar 13
50 Wall Ball
25 Power Clean 135/95
40 Wall Ball
20 Push Press
30 Wall Ball
15 Snatch
20 Wall Ball
10 Thrusters
10 Wall Ball
5 Cluster
Monday Mar 14
1 Set of 5 (each leg) Step Back Lunges with bar overhead
1 Set of 5 (each leg) Step Back Lunges with bar in front rack
1 Set of 5 (each leg) Step Back Lunges with bar on back
2 Sets of 5 (each leg) Split Squat with bar on back
(try to build in weight each of the 5 sets)
Metcon:
12 Min AMRAP
12 DB Snatches
12 TTB
12 Goblet Squats
12 HandStand Push Up
Tuesday Mar 15
“CrossFit Total”
Three attempts of each lift:
• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1
Your score is the total of your best successful lifts.
This will take the whole class time today and maybe more.
Don’t rush your lifts and record your #s in SugarWOD
Wednesday Mar 16
Metcon:
Every 3 mins for 30 mins do:
24 Double Unders
8 Overhead Squats 115/80
3 Rope Climbs / Bar Muscle Ups / Strict Pulls Up & Dips
Thursday Mar 17
8 Min EMOM
1 Snatch w/ a 2 Sec Pause at the knee
4 Min EMOM
Snatch High Pull
8 Min EOMOM
1 Snatch
Metcon:
“Elizabeth”
21-15-9 reps for time of:
Power Cleans 135/95
Ring dips
Friday Mar 18
“Air Force”
For time:
Four burpees at the beginning of every minute before moving on to the barbell work.
• 20 Thrusters 95/65
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats
You are allowed to move to the next barbell skill once you’ve completed all 20 reps but you might not want to.
20 Min After the start of “Air Force”
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
