Workout of the Day: 3/13/17 - 3/19/17

MON 3/13

A. Back Squats x 3-2-1-3-2-1+

(Rest 2 mins b/w sets)

*Second wave of 3-2-1 heavier than first wave

*Last set is AMRAP set.

*Start at roughly 50% of your 1RM

 

B. 2 rounds:

In 4 mins...

Run 400 meters (79th st)

Max toes to bar in remaining time

(Rest 3 mins b/w rounds)

 

TUE 3/14

A. 5 sets:

Hang Power Clean x 4 reps

(Rest 90 sec b/w sets)

*Add weight each set, but focus on your ability to cycle the barbell 

 

B. 3 rounds for time:

21 OH MB squats (20/14#)

15 Lateral Burpees over the Bar

9 Power Cleans (125/85#)

 

WED 3/15

A. 5 sets: 

Strict Chin-Ups x 5 reps

(Rest 1.5-2 mins b/w sets)

*2 warm-up sets

 

B. Partner WOD!

20 min AMRAP w/ a partner:

P1: Row 500 Meters

P2: 15 Box Jumps (step down!) (24/20") + 15 Pushups

*partners work on opposite tasks at the same time; once both partners have finish their given work, switch tasks. 

*score = rounds + reps as a team

 

THU 3/16

A. 10 min pistol practice

 

B. 3 sets:

Farmer's carry x 100m (77th st) or 1 min inside gym

(Rest 1-1.5 mins b/w sets)

 

C. 5 min AMRAP:

45 Double Unders

30 Situps

 

FRI 3/17

CF Open WOD 17.4 - TBA @ games.crossfit.com

 

SAT 3/18

Saturday surprise!

 

SUN 3/19

SUNDAY STRETCH @ 10am or rest.