PPLAdmin

CrossFit – Wed, Mar 15 Jerk Complex (Weight) 1 Push Jerk 1 Split Jerk <p>On the Minute x 10 Sets</p><p>Off the Rack</p><p>Same weight across</p><p>Aim to be somewhere between 65-75%</p> Metcon (Time) <p>2 Rounds For Time:</p><p>400m Run</p><p>21 PushJerks 135/95</p><p>100 DU</p><p> </p><p>RX 115/85</p>

CrossFit – Tue, Mar 14 Clean Complex (On the minute x 10 sets -The goal is to do the same weight across -Both reps are to be completed before putting the bar down -Somewhere between 65-75% is a good place to be) 1 Power Clean 1 Hang Squat Clean

CrossFit – Mon, Mar 13 Metcon (Time) <p>3 around mds<br />10 power Snatch<br />20 Box jumps<br />30wallballs</p><p> </p><p>RX</p><p>95/65</p>

CrossFit – Sat, Mar 11 Metcon (Time) <p>Partner</p><p>5 Rounds for Time</p><p>20 Step-ups</p><p>200m Run</p><p>20 Deficit HSPU (45/25lb plates)</p><p>20 Alternating Pistols</p><p> </p><p>RX</p><p>Kipping HSPU</p><p>20 Air Squats per person</p><p>* Split Reps and run together</p>

CrossFit – Fri, Mar 10

CrossFit – Thu, Mar 9 Metcon (4 Rounds for reps) <p>8 Rounds</p><p>20s row max calorie</p><p>10s rest</p><p> </p><p>1 minute Transition</p><p> </p><p>8 Rounds</p><p>20smax sit-ups</p><p>10srest</p><p> </p><p>1 minute transition</p><p> </p><p>8 Rounds</p><p>20s max push-ups</p><p>10s rest</p><p> </p><p>1 minute transition</p><p> </p><p>8 Rounds</p><p>20s max strict Pull-up</p><p>10s rest</p>

CrossFit – Wed, Mar 8 Front Squat (Build to heavy set of 10) <p>Keep building in sets of 3-4 reps until you are ready to attempt your heavy set of 10</p> Metcon (Time) <p>Partner WOD</p><p>5 Rounds</p><p>30 Burpee Box Jump Overs (24/20")</p><p>40 Wallballs (20/14)</p>

CrossFit – Tue, Mar 7 Hang Power Clean (Build to heavy single) Metcon (Time) <p>25 – 20 – 15 – 19 – 5 KBS (24/16kg)</p><p>500 – 400 – 300 – 200 – 100m Run</p><p>6 – 5 – 4 – 3 – 2 Bar MU</p><p> </p><p>RX C2B 12-10-8- 6- 4</p>

CrossFit – Mon, Mar 6 Push Press (Build to heavy set of 10) <p>Build to a heavy set of 10</p><p>…keep building in sets of 4-5 until you are ready to attempt your heavy set of 10</p> Metcon (Time) <p>15 Rope Climbs</p><p>100 T2B</p><p>50 OHS 155/105</p><p>*Partition however you’d like</p><p> </p><p>RX 115/85</p>

CrossFit – Sat, Mar 4 Metcon (Time) <p>Partner WOD</p><p>4 Rounds</p><p>400m run</p><p>30 thrusters</p><p>30 Bar facing burp</p>