Workout of the Day: 3/20/17 - 3/26/17

MON 3/20

A. Hang Squat Clean + Squat Clean - 12 min to work technique and build to a challenging complex

*Rest 90-120 sec b/w heavy sets

 

B. 10 min. AMRAP:

10 Hang Power Cleans (75/55#) 

10 Thrusters

20 lateral jumps over barbell

 

TUE 3/21

A. 10 min. to practice pistols and mobilize as needed

 

B. For time:

80 Double Unders

40 KB Swings (53/35#)

20 Alt. Pistols

60 DUs

30 KB Swings

20 Alt. Pistols

40 DUs

20 KB Swings

20 Alt. Pistols

 

WED 3/22

A. Close Grip Bench Press - Work up to a heavy single 

(Rest 2 min)

*Take 6-8 sets

 

B. 11 min. AMRAP:

11 T2B

11 Box jumps

11 Pushups

 

THU 3/23

A. 4 sets: 

Romanian Deadlift x 8 reps

(Rest 90 sec b/w sets)

*Add weight each set

 

B. 3 sets: 

Bent-over BB Row x 10 reps

(Rest 60 sec b/w sets)

 

C. 4 rounds for time:

10 Plate G2O (45/25#)

10 Burpees onto plate

10 Plate Situps (plate on chest)

 

FRI 3/24

CF Open WOD 17.5 - TBA @ games.crossfit.com

 

SAT 3/25

Saturday surprise!

 

SUN 3/26

SUNDAY STRETCH @ 10AM or rest.