Programming Week of March 18-22, 2024

What an amazing CrossFit Games Open at WildFire CrossFit! The magic of the open is real and we felt so much of it these past 3 weeks. Highlights and more to come.

Here is the programming this week. We will continue to build on our strength, stamia and skills from the open and more. We have a good group moving onto the next stage of competition that will be in April. Congrats to all our athletes!

Monday:

Strength/Skill: Snatch 2-2-2-2-2

WOD:
For time:
5 Squat Snatches, 115/75 lbs
20 Hand Release Push-ups
15 Row Calories
10 Squat Snatches, 115/75 lbs
20 Hand Release Push-ups
15 Row Calories
15 Squat Snatches, 115/75 lbs
20 Hand Release Push-ups
15 Row Calories

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Tuesday
Heavy Day

Strength: Front Squat 5-5-5-5-5
All sets at 70-80% of your 1RM

Wednesday

WOD:

Complete as many rounds as possible in 12 mins of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
Run, 100 m
10 Chest-to-bar Pull-ups

Post WOD Skill/Strength:

Strict Pull-ups 3x max rep

For quality:
10 L/10 R Turkish Get-ups, pick load

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Thursday:

Strength: Deadlift 3-3-3-3-3
Build to a heavy 3 for the day

WOD: 

For time:
20 Deadlifts, 115/85 lbs
2 Wall Walks
18 Deadlifts, 115/85 lbs
2 Wall Walks
16 Deadlifts, 115/85 lbs
2 Wall Walks
14 Deadlifts, 115/85 lbs
2 Wall Walks
12 Deadlifts, 115/85 lbs
2 Wall Walks
10 Deadlifts, 115/85 lbs
2 Wall Walks
8 Deadlifts, 115/85 lbs
2 Wall Walks
6 Deadlifts, 115/85 lbs
2 Wall Walks
4 Deadlifts, 115/85 lbs
2 Wall Walks
2 Deadlifts, 115/85 lbs
2 Wall Walks

Friday:

Strength/Skill: Ring Muscle Up

3 sets ot 3 Ring Muscle Ups or Ring Muscle up transitions
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WOD: 

25-20-15-10-5 reps, for time of:
Box Jump, 24/20 in
Sit-up
Ring Dip
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