WODs for Week of 3/2

MONDAY 3/2

CROSSFIT

A) Front Squat : 3 Rep Max
B) Complete as many rounds as possible in 15 mins of:
21/18 Assault Bike Calories
15 Deadlifts, 135/95 lbs
9 Front Squats, 135/95 lbs

METCON MANIA

Complete as many rounds as possible in 30 mins of:
Row, 500 m
20 Sumo Stance Tempo Goblet Squats, 50/35 lbs
20 Single Arm Dumbbell Rows, 50/35 lbs
Run, 200 m

CRAFT WEIGHTLIFTING

Hang Snatch (knee) – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS
Floating Snatch Pull – 90%x3, 95%x3, 95%x3
Overhead Squat (weight by feel – no grinds. try to beat last week weights) – 2×2, 3×1

TUESDAY 3/3

CROSSFIT

For time:
60 Double Unders
30 Burpees
60 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
60 Double Unders
30 Deadlifts, 225/155 lbs
60 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
60 Double Unders
30 Burpees
60 Double Unders
* Scale to 90 single unders

METCON MANIA

In 20 mins do:
30 Burpee Box Jumps
then in the remaining time, AMRAP of:
30/20 Assault Bike Calories
50 Double Unders
30 Air Squats
40 Plate Russian Twists, lbs

CRAFT WEIGHTLIFTING

Jerk – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS
Drop to Split (weight by feel – try to beat last week weights) – 4×3
Back Squat – 78%x3, 83%x3, 88%x3, 75%x Max Reps

WEDNESDAY 3/4

CROSSFIT

A) Hang Power Snatch : 3 Rep Max
B) 4 rounds for time of:
25 Chest-to-bar Pull-ups
25 Hang Power Snatches, 115/85 lbs

METCON MANIA

Every 2 mins for 4 sets (32 minutes)

  1. 200m Run + 10-15 KB Swings
  2. 10/8 Cal Bike + 10-15 Push ups
  3. 200m Run + 10-15 Knee Tucks
  4. 10/8 Bike Cal + 10-15 Goblet Step Ups

* The incentive of this workout is to complete the run/bike + reps with at least :15-:20 rest before the next movement. Ideally, athlete picks reps between 10-15 to stick with throughout the entire EMOM. If the weight you are using is causing you to lag or rest before completing reps, scale weight. If you are not able to complete the run/bike + reps then scale back the reps and continue to fight throughout the 2 min interval.

CRAFT WEIGHTLIFTING

Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 3
Power Clean + Jerk Dip + Power Jerk – 1+1+1 (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 3
Push Press (weight by feel – no grinds. try to beat last week weights) – 4×4

THURSDAY 3/5

CROSSFIT

A) FOR QUALITY: 3 Power Clean + 3 Push Jerks
B) 3 rounds for time of:
12 Power Cleans, 135/95 lbs
12 Push Jerks, 135/95 lbs
12/12 Toes-to-bars

METCON MANIA

Complete as many rounds as possible in 25 mins of:
50 Dumbbell Goblet Squats
50 Trx Rows
50 Goblet Lunges
50 Trx Tricep Extensions

CRAFT WEIGHTLIFTING

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 90%x1, 90%x1
Clean and Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 90%x1+1, 90%x1+1
Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2
Squat Box Jump – 3×5

FRIDAY 3/6

CROSSFIT

WENDLER DELOAD
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 65% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 75% 1RM
Back Squat 1×3 at 75% 1RM

3 rounds for time of:
10 Handstand Push-ups
15 Box Jumps, 24/20 in
20 AbMat Sit-ups
*10min time cap, Rx+Strict HSPU

METCON MANIA

30-20-10 reps, for time of:
Dumbbell Hang Squat Clean Thruster, 50/35 lbs
Burpee Over Dumbbell

SATURDAY 3/7

CROSSFIT

A) Thruster : 1 Rep Max
* TAKE THRUSTERS FROM RACK
B) 5 rounds for time of:
20/15 Row Calories
10 Thrusters, 115/85 lbs

SUNDAY 3/8

BARBELL CLUB

TBA

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