Programming: Week of March 25th - 30th, 2019


Request More Information

Go to Content


Programming: Week of March 25th- 30th, 2019

Monday, March 25th, 2019
 
Warm up
: Obstacle around the rig w/ Benches 

Strength: Bench Press
5-5-5
Bent over barbell Row
5-5-5

WOD:  20min. AMRAP
200m Run
5 KB Swings (70/44)
10 push ups
15 air squats

 

Olympic Lifting for Monday

Clean & Jerk
1 @ 70% | 1 @ 75% | 1 @ 80%
1 @ 85% | 1 @ 85% | 1 @ 85%

 

Wendler Week 4: Push Press
5 @ 40% | 5 @ 50% | 5 @ 60%
Set 3 is NOT max reps


Tuesday, March 26th, 2019
 
Warm up
: 1 min rowing alt group
1 min lunges
1 min plank
1 min biking alt group jumping squats
1 min hollow hold
1 min burpees alt group side lunges
1 min plank balance

Strength: Reverse Lunge (Front rack)
6-6-6-6-6-6 (3 per leg)

WOD: 3 Rounds For Time 
10 Dumbbell Clean & Jerk 35/20
10 Russian Step ups 35/20

 

Olympic Lifting for Tuesday

Snatch
1 @ 70% | 1 @ 75% | 1 @ 80% | 1 @ 85%
1 @ 90% | 1 @ 90% | 1 @ 90%


Front Squat 2-2-2-2-2


Wednesday, March 27th, 2019

Warm up
: 4 rounds
bar hang L-sit
partner jumps rope for time of hold, then switch

Burgner Warm up: Snatch & Clean

Strength: 5 Min. EMOM
2 reps Hang power Snatch
5 Min. EMOM
2 reps Hang power Clean

WOD: Tabata of each W/1 Min rest after each
Toes to bar
Hang Power Snatch 95/65
Double Under
Hang Power Clean 165/115

Endurance Class for Wednesday
For time:

3 rounds of:

Run, 200 m

12 Pull-ups

-- then --

3 rounds of:

9 Power Cleans, 115/75 lbs

9 Push Jerks, 115/75 lbs

-- then --

3 rounds of:

Row, 250 m

12 Kettlebell Swings, 50/35 lbs


Thursday, March 28th, 2019

Warm up
: 300m Run
400m Backward run
50’ bear crawl
50’ Broad jumps

Strength: 20 Min. Alt. EMOM. 3 reps Each Pick Load
Shoulder Press & Deadlift

WOD: For Time, 21-15-9 reps of, 
Box Jump 24/20 & Push Press 135/95

 

Olympic Lifting for Thursday

Snatch: 1-1-1-1-1

 

Wendler Week 4 Back Squat
5 @ 40% | 5 @ 50% | 5 @ 60%

Friday, March 29th, 2019

Warm up
: 2 – 4 – 6 Reps of
2 cal Bike
2 Wall Walks
4 cal row
4 Cal Bike
4 ring rows
6 cal row
6 cal bike
6 bar hollow jump aways (focusing on the lat pull down as going into hollow position)

Strength: Skill Worked Alt. EMOM 18 min. 
Muscle Up progression & Handstand walk practice 
(scaled will be doing on the hand stand pike on box rotations 12-6 clock wise is 1 rep)

WOD: 3 Rounds of:
12 Bike Calories
9 Hand stand Push ups
3 Ring Muscle Ups
Then 800m Run- Then 
3 Rounds of:
12 Row Calories
Handstand Walk 9ft.
3 Bar Muscle up


Saturday, March 30th, 2019

Friends & Family CrossFit WOD: For time
100 Air Squats
90 AbMat Sit-ups
80 Alt. Reverse Lunges With Db (Farmer’s Carry)s, 50/35 lbs
70 Burpees
Plank Hold, 1 min
50 Mountain Climbers
40 Push-ups
30 Hollow Rocks
20 Jumping Squats
10 Dumbbell Push Press, 50/35 lbs

Olympic Lifting Saturday

1 Rep Max Snatch

1 Rep Max Clean & Jerk


Request More Information

Request Information Now!