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CrossFit WOD, March 18, 2024

CrossFit – Mon, Mar 18 Power Clean (3×5 1×3) 3×5 @70% 1×3 @80% Rest 2-3 minutes between sets with 3-5 strict pull-ups Cleans do not need to be TnG Metcon (Time) 6 Rounds For Time: 5 Power Cleans 100m Run 5 Front Squats 100m Run 5 Push Jerks 100m Run Barbell 135/95

CrossFit WOD, March 15, 2024

CrossFit – Fri, Mar 15 CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of:10 thrusters, weight 110 chest-to-bar pull-upsRest 1 minute, then:5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lbM: 95lb, 135lb https://games.crossfit.com/workouts/open/2024/3?scaled=0 CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: …

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CrossFit WOD, March 14, 2024

CrossFit – Thu, Mar 14 Metcon 10 Minute easy Bike Directly into…… 3 Rounds not for time: 50m Single arm DB Overhead Walk per arm 50/35 15/12 Calorie Row :30 Banded Lat Stretch off the rig per arm 10/8 Cal Ski Erg 1 minute hamstring stretch

CrossFit WOD, March 11, 2024

CrossFit – Mon, Mar 11 Back Squat (3×8 65-70% across) same weight for all 3 sets Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP X 20 10 sumo deadlift high pulls (55/75 lb)10 wall-balls (14/20 lb) – Each partner completes a full round before switching. One partner works at a time.