Friday 3-5-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push presses 45/35
2 min rest
wod
CrossFit open workout 12.3
18 min AMRAP
15 box jumps 24/20
12 push presses 115/85
9 toes to bar
Category: Uncategorized
Thursday 3-4-21
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
10 min AMRAP
2 cleans 155/115
3 pullups
Wednesday 3-3-21
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
5 rounds
1 press
2 push presses
3 push jerks
- This is without putting the bar down for each set of 1-2-3
- go slow, take your time, go heavy, but remember, you must get …
Tuesday 3-2-21
Warmup
50 double unders
3 rounds
10 press 45/35
10 push press 45/35
10 push jerks 45/35
2 min rest
3 rounds
400m run
15 power snatch 75/55
9 HSPU
Monday 3-1-21
Warmup
400m run
3 rounds
10 Hang power snatch 45/35
10 thruster 45/35
10 alt split jerks 45/35
wod
3 rounds
300m row
20 wall ball shots 20/14
10 pullups
Sunday 2-28-21
Open gym
2-3
Saturday 2-27-21
In teams of two
3 rounds
2 min per station
-SDLHP 75/55 30sec/30sec
-ghd situps half/half
-rope climbs 15’ one/one
-hang power snatch 75/55 30sec/30 sec
-rest
Friday 2-25-21
Warmup
50 doubleunders
3 rounds
10 jumping lunges
10 squats 3 Mississippi down, 2 Mississippi hold in bottom, 1 Mississippi up
10 pushups
2 min rest
wod
back squats
3-3-3-3-3
Thursday 2-25-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 back squats 45/35
2 min rest
wod
row 1000m
50 alt dB snatches 50/35
row 750m
35 alt dB snatches 50/35
row 500m
20 alt dB snatches 50/35
Wednesday 2-24-21
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
wod
“Griff”
800m run
400m run backwards
800m run
400m run backwards