Saturday Mar 5
15 Min to build to a heavy
1.1.1 Power Clean + Jerk
(3 Cleans with a quick reset in between then 1 jerk)
With a partner.
On a 25 Min Clock
30 Split Squat R leg 95/65
30 Toes to Bar
30 Split Squat L leg
30 Toes to Bar
30 Front Squats
30 Chest to Bar
30 Overhead Squat
30 Chest to Bar
In the remaining time each partner hit a max 1.1 snatch
record
max 1.1.1 clean
time for the 30s
1.1 snatch
Sunday Mar 6
8 Rounds 20 min cap
8 Hang Clean 115/85
8 Thrusters
20 Cal
At least 6 of the 8 rounds must have all
16 barbell reps unbroken
Monday Mar 7
3×5 OverHead Squat
3×5 Front Squat
Metcon:
12 Min AMRAP
20 Single DB S2OH 50/35 (10 each arm)
20 Box Step up with DB
10 Pull Up
Tuesday
3×5 Strict Press
3×3 Push Press
3×1 Split Jerk
Min 1 6 Hang Snatch 115/80#
Min 2 12 Back Rack Step Back Lunges
Min 3 12 TTB
Min 4 Rest
Wednesday
35 Min Cap
4 rounds
40 Cal (scale to something 3-4 Min)
40 second side plank each side
40 Russian KB Swings 70/53
2 Rope Climbs (sub 4 Burpee Pull Ups)
Thursday
3×5 Sumo Deadlift
Metcon:
On a running clock
Start a 500M Row/Ski or 40 Cal Bike at
0:00, 5:00, 10:00, 15:00
Record all 4 times.
Friday
CF Open 22.3
