Mar 25 – 31

Sat Mar 25 

40 Min
10 Rounds – Partners alternate rounds
10 TTB
10 Single DB Devil’s Press 50/35
8 Rounds
8 Cal
8 Pull Ups
6 Rounds
6 TTB
6 Devil’s Press
4 Rounds
4 Cal
4 Pull Ups – RX+ Muscle Ups
In remaining time, each partner builds to a 1 rep max Thruster

Sun 

3-6-9-12-15-12-9-6-3
Burpee Pull Ups
Over Head Squat 135/95
(Scale to a weight you can do 15 unbroken when you’re fresh)

Monday

4×8 Back Squat – Week 1 of Back Squat Cycle

Most sessions we build in weight across sets.
Today we are shooting for 4 Sets of 8 all at the same weight (warm up before).

Metcon:

CrossFit Open 11.1
10 Min AMRAP
30 Double Unders
15 Snatches 75/55
These snatches are supposed to be light.  
If you are scaling, pick a weight (could be a dumbbell) where you can do the 1st 15 unbroken and complete the 1st round in 90 seconds-2min.

Tuesday 
On a 20 Min Running Clock*
Mins 0-5 – Perform 5-10 Squat Clean (not an EMOM, just 5-10 total)  30-40% of 1RM, holding the bottom for 2 Sec then stand up and Press/Jerk
Min 6-10 – (not an EMOM) 5-10 Clean High Pulls at 70-80% of 1 RM
Min 11-20 4-6 Clean and Jerk at 80-90% of your 1RM

*Use as a guide to prep yourself for “Gwen” adding and subtracting reps as you feel fit.

Metcon:

“Gwen”

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday 

5 Rounds
Every 6 Min
250M Row/Ski – RX+ 750M Bike (at 60RPM on the bike, this takes about 75 seconds)

10 Goblet Squats – RX+ DBall on Shoulder 100/70
15 KB Swing 53/35 RX+ 70/53
10 Pull Ups RX+ 5 Muscle Ups
250M Row/Ski or 750M Bike
Score your slowest round

Thursday 

3×5 Front Foot Elevated Split Squat
3×5 Behind Neck Press
On both of these build on last week.

Metcon:

“Christine” 

3 Rounds For Time
Row 500m or bike 1600M
12 Deadlifts (bodyweight)
21 Box Jumps (24”/20”)

Friday 

Metcon:

Choose 1 of these 2
“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
or
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Strength:

Week 2 of Bench Cycle
4×10 Try to use the same weight as last week’s 4×8

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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