WOD

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CrossFit WOD, March 30, 2024

CrossFit – Sat, Mar 30

Metcon (Time)

Partner WOD For Time:

Cash In: 800m Run

5 Rounds of:

24/20 Cal Row

12 Burpees

12 Single DB Overhead Lunges in place (50/35)

6 BMU or 12 C2B or 12 Pull-ups

Cash Out: 800m Run

OHLunge – each partner will do 3 on Left and 3 on Right

CrossFit WOD, March 29, 2024

CrossFit – Fri, Mar 29

Squat Clean and Jerk (2 squat cleans + 1 Jerk climbing)

Build to a heavy set. Start working set around 75%

Metcon (Time)

4 Rounds For Time:

10 Front Squats

10 Cleans

10 S2OH

ADV RX 135/95

RX 95/65

PLEASE Do not drop the Barbell from overhead

CrossFit WOD, March 28, 2024

CrossFit – Thu, Mar 28

Zone 2 training (AMRAP – Reps)

4 Rounds (40 minutes)

5 minute bike

5 minute row

CrossFit WOD, March 27, 2024

CrossFit – Wed, Mar 27

Push Press (2×5 then max reps all at 75-80%)
Split Jerk (3×2 85%)
Metcon (Time)

4 Rounds For Time:

250/200m Row

5 Snatches 155/105

RX 135/95

Scale with Cleans

Extra Work (AMRAP – Reps)

3 Rounds of AMRAP X 1:

WALL Facing HSPU

Rest 1 minute btw AMRAP

THEN rest 3 minutes into……

3 Rounds of AMRAP X 1:

Push-ups

Rest 1 minute btw AMRAP

CrossFit WOD, March 26, 2024

CrossFit – Tue, Mar 26

Power Clean (3×5 1×1)

3×5 75%

Then build to a heavy single at about 85-90%

Metcon (Time)

Cash In: 60/45 Calorie Bike

7 Rounds:

7 Thrusters 75/55

7 Burpee box jumps

7 T2B

Extra work

3 Rounds of AMRAP x 1:00:

Handstand Walks

• Rest 1:00 Between AMRAPs –

Rest 3:00 –

3 Rounds of AMRAP x 1:00:

Pistols (:30 R / :30 L)

• Rest 1:00 Between AMRAPs

– Rest 3:00 –

3 Rounds of AMRAP x 1:00:

GHD Sit-ups

• Rest 1:00 Between AMRAPs

CrossFit WOD, March 25, 2024

CrossFit – Mon, Mar 25

Back Squat (10×2 climbing)

start at 75%

Partner WOD (AMRAP – Rounds and Reps)

cash in: 1 mile

5 Rounds For Time:

4 rope climbs

6 Ring mU

50 DU

cash out: 1 Mile Run

Rope Climbs 8 Pullups per person

CrossFit WOD, March 23, 2024

CrossFit – Sat, Mar 23

Metcon (Time)

Partner WOD For Time

Cash In: 90/72 Calorie Bike

6 Rounds:

30/24 Calorie Row

14 Devil’s Press 50/35

CrossFit WOD, March 22, 2024

CrossFit – Fri, Mar 22

Choose one lift

Squat Clean or Squat Snatch Or you can bench press

Start your first working set at 70-75%

Squat Clean (4×2 add weight each set)
Squat Snatch (4×2 add weight each set)
Metcon (Time)

5 Rounds For Time:

5 Deadlifts 225/155

10 C2B

10 Burpee Box Jump Overs 24/20″

RX Pull-ups DL 185/125

CrossFit WOD, March 21, 2024

CrossFit – Thu, Mar 21

Zone 2 training

2 Rounds Not for Reps

10 minute Bike

10 minute Row

Your pace should be one where you can hold a conversation while working

Stretch

Pigeon

Couch

Hamstrings

Twisted Cross

CrossFit WOD, March 20, 2024

CrossFit – Wed, Mar 20

Push Press (5×2 then max reps)

5×2 75%

then Max reps @75%

Rest 2-5 minutes between sets

Split Jerk (3×2 80% across for each set)
Metcon (Time)

Partner WOD:

6 Rounds For Time:

1,000m Row

6 Wall Facing HSPU

200m Run

RX 8 per person DB Floor Press 50/35

Split Reps Run or Row the same meters

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