Programming: Week of March 11th - 16th


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Programming: Week of March 11th – 16th

Monday, March 11th, 2019


Warm up: 3 Rounds (7 point game)
Med-Ball volley ball 
Losing team
1 round 10 burpees
2 round 10 jumping squats
3 round 10 plank donkey kick

Burgner warm up

Strength: Hang Power snatch 3-3-3-3-3

WOD: For time
800m Run
~Then~
5 Rounds of:
15 wall balls
12 burpees
9 dumbbell snatch 50/35
~Then~
800m Run

Olympic Lifting for Monday
Clean & Jerk: 1-1-1-1-1-1-1-1

Wendler Cycle Week 2: Push Press
3 at 70% | 3 at 80% | 3+ at 90% 1RM


Tuesday, March 12th, 2019

Warm up: 300m Row
10 S.L. Kb deadlift
250m Row
10 goblet squats 
200m Row
10 side lunges
150m Row
10 Straight leg kb good morning
100m row
10 S.A. kb swing
50m Row
10 kb around the head kb shoulder rotation

Strength: Sumo Deadlift 5-5-5-5-5

WOD: 7min. AMRAP
10 Sumo DL high pull 95/65
10 push press 95/65

Olympic Lifting for Tuesday

Snatch: 1-1-1-1-1-1-1-1

Front Squat: 3-3-3-2-2



Wednesday, March 13th, 2019
 
Warm up: Line Drills
Pistol progression work focusing on stability & strength
 
Strength: 14 Min. Alt. EMOM
Turkish Get ups 4 reps 44/26 &
Pistol progression 4 reps

WOD: For Time: 
16 Turkish Get-ups, pick load 
20 Deck Squats, pick load 
26 Pull-ups 
30 Kettlebell Side Lunges, pick load 
26 Pull-ups 
20 Deck Squats, pick load 
16 Turkish Get-ups, pick load

Endurance for Wednesday

For time:
Run, 400 m
40 Deadlifts, 135/95 lbs
40 Wall Balls, 20/14 lbs
Run, 200 m
20 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
Run, 400 m

WOD: 2 Min AMRAP x 3
250M Row
In remaining time,
Max Burpees

 

Thursday, March 14th, 2019

Warm up: 400m run
Death by Air squat Double unders
(sets of ten and go up by 5 for both)

Burgner clean 

Strength: Clean + 2 front squats
1-1-1-1-1

WOD: For Time
10-8-6-4-2
Thrusters 135/95
50-40-30-20-10
Double Unders

Olympic Lifting for Thursday

3 Position Power Snatch : 1-1-1-1-1
High hang --> just above knee --> Floor

Wendler Back Squat: Week 2
3 at 70% | 3 at 80% |3+ at 90%

Friday, March 15th, 2019

Warm up: Tabata 4 sets
Push up
Hollow hold
Lunges
Plank hold

Strength: Bench Press 3-3-3-3-3

WOD: 25 Min AMRAP
max rep Row or Bike Calories, 1 min 
Farmer Carry, 53/35 lbs, 100 m 
10 Box Jumps

 

Olympic Lifting for Friday

Clean & Jerk 1-1-1-1-1-1

Snatch Pull 2-2-2

Saturday, March 16th, 2019

CrossFit Friends & Family

WOD: 3 Rounds – 1 Min At Each Stations for Max Reps
Wall Ball, 20/14 lbs
Kettlebell Swing, 53/35 lbs
Box Jump, 24/20 in
Dumbbell Push Press
Row (calories)
Rest


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