Workout of the Day: 3/6/17 - 3/12/17

MON 3/6

A. Front Squat Box Squat - Work up to a challenging 3-rep in 15 mins

(Rest 2 min b/w heavy sets)

 

B. For time w/ a partner:

30-20-10

Calories on Rower

21-15-9 Hang Power Cleans (115/75#)

*both partners work at the same time on opposite exercises and do all reps of each exercise; switch tasks once both partners have completed the given task.

 

TUES 3/7

A. EMOM x 24 mins:

Minute 1: 7-10 Burpees

Minute 2: 10 Box Jumps (step down!) (24/20#)

Minute 3: 10/8 Calories Assault Bike

Minute 4: 10 Hollow Rocks

Minute 5: 10-30s Handstand Hold

Minute 6: 45 sec Farmer's Carry (62/44#)

 

WED 3/8

A. Shoulder Press - 12 mins to build to challenging 2-rep

(Rest 2 mins b/w heavy sets)

 

B. 3 sets:

DB/KB Rows x 15/arm

(Rest 60 sec b/w sets)

 

C. 10 min AMRAP:

10 KB Swings (53/35#)

10 Wallballs (20/14#)

20 Russian Twists (1:1)

 

THU 3/9

A. For time:

Run 800m (72nd st)

21 Back Squats (75/55#)

21 V-ups

(Rest 3 mins)

Run 400m (79th st)

15 Back Squats

15 V-ups

(Rest 3 mins)

Run 300 Meters (78th st)

9 Back Squats

9 V-ups

*time = total time minus 6 mins

 

FRI 3/10

CF Open WOD 17.3 TBA @ games.crossfit.com

 

SAT 3/11

Saturday surprise!

 

SUN 3/12

SUNDAY STRETCH or rest.