Programming: Week of March 18th-23rd, 2019


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Programming: Week of March 18th-23rd, 2019

Monday, March 18th, 2019

Warm up: 200m run
10 forward kb Lunge
250m row
10 KB side lunge
200m Run
10 sumo goblet squat
250m row
10 SL deadlift

Strength: Back Squat
5 @ 40% | 5 @ 50% | 3 @ 60% |
3 @ 70% | 3 @ 80% | 3+ @ 90%

WOD: 3 rounds for time of:
Row, 500 m
Run, 400 m
Rest 3 mins

Olympic Lifting for Monday

Snatch: 1 @ 75% | 1 @ 80% | 1 @ 85%
1 @ 90% | 1 @ 95% | 1 @ 95%

Clean Pull: 2 @ 90% | 2 @ 95% | 2 @ 100%

 

Tuesday: March 19th, 2019

Warm up: 30 sec plank hold & 1 min jump rope

30 sec plank balance & 1 min jump rope

30 sec hollow hold & 1 min jump rope

30 sec (3 sec push up) & 1 min jump rope


Strength: Alt EMOM 18 mins:
3 Strict Pull-ups
3 Strict Toes-to-bars
3 Parallette Shoot Thrus (With Push Up And Dip)s
(Modification for strict toes to bar will be a bar hang L-sit)


WOD: For 3 cycles: AMRAP in 4 mins of:

30 Double Unders

20 Sit-ups

10 Kettlebell Swings, 53/35 lb

 

Olympic Lifting for Tuesday

Power Clean + Squat Clean:
1 @ 70% | 1 @ 75% | 1 @ 80%
1 @ 85% | 1 @ 90% | 1 @ 90%

 

Week 3 Wendler: Push Press
5 @ 75% | 3 @ 85% | 1+ @ 95%

 

Wednesday, March 20th, 2019

Warm up: 200ft bear crawl
200ft walking lunges

10 PVC pull overs
10 Goodmornings
10 PVC sots press

Burgner clean and jerk warm up


Strength: Split Jerk
2-2-2-2-2-2


WOD: “Grace”
30 Clean & Jerks 135/95
For Time

 

Endurance for Wednesday

Assault Bike
3 Min for Max Calories

Row
3 Min for Max Calories

Med Ball Cleans
3 Min Max Reps

WOD: For time:

20/15 Row Calories

18 Thrusters, 95/65 lbs

16 Push Press, 95/65 lbs

Run, 600 m

16 Push Press, 95/65 lbs

18 Thrusters, 95/65 lbs

20/15 Row Calories

 

Thursday, March 21st, 2019

Warm up: 200m plate overhead run

10 plate g2OH
10 plate OH squat
5 burpee over plate

200m plate Overhead run

Burgner snatch


Strength: Squat Snatch
5-5-5-5-5 (20mins)

WOD: 20 Min ARMAP

5 Overhead Squats, 135/95 lbs
10 Lateral Burpee Over Bars
Run, 200 m

 

Olympic Lifting for Thursday

Power Clean + Push Jerk
1 @ 70% | 1 @ 75% | 1 @ 80%
1 @ 85% | 1 @ 85% | 1 @ 85%

Front Squat:
2 @ 70% |  2 @ 80%
2 @ 85% | 2 @ 85% | 2 @ 85%

 

Friday, March 22nd, 2019


Warm up: 800m ROW
10 green band squats
10 red band on rig leg swing back activating glute to squeeze on extension


Strength: Deadlift
5 @ 40 | 5 @ 50% | 3 @ 60%
3 @ 70% | 3 @ 80% | 3+ @ 90%


WOD: 5 rounds for time of:
15 Deadlifts, 185/125 lbs
15 Toes To Bars

 

Olympic Lifting for Friday

Power Snatch + Squat Snatch
1 @ 70% | 1 @ 75% | 1 @ 80%
1 @ 85% | 1 @ 90% | 1 @ 90%
Wendler Week 3: Back Squat
5 @ 75% | 3 @ 85% | 1+ @ 95%

 

Saturday, March 23rd, 2019

CrossFit Friends & Family
WOD
:  4 rounds for time of:

Run, 400 m

20 Bumper Plate Ground-to-Overheads, 45/25 lbs

20 Dumbbell Front Rack Walking Lunges, 50/35 lbs

20 Kettlebell Swings, 53/35 lbs

20 Wall Balls, 20/14 lbs


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