WODs for week of 3/9

MONDAY 3/9

CROSSFIT

WENDLER RETEST
Back Squat : 1 Rep Max

21-15-9 reps, for time of:
Kettlebell Swing, 55/35 lbs
Wall Ball, 20/14 lbs, 10/9 ft

METCON MANIA

4 rounds for time of:
20 Alternating Dumbbell Hang Squat Snatches
40/30 Bike Calories

CRAFT WEIGHTLIFTING

Hang Snatch (knee) – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
Floating Snatch Pull – 85%x3, 90%x3, 95%x3
Overhead Squat (weight by feel – no grinds. try to beat last week weights) – 2×2, 3×1

TUESDAY 3/10

CROSSFIT

CHOOSE YOUR OWN ADVENTURE
As many reps as possible in 30 mins of:
Row, 2000 m
100 Push-ups
10 Rope Climbs
100 Power Snatches, 75/55 lbs
200 Walking Lunges
*Reps can be completed in any order, split up however the athlete chooses. If all reps completed under time cap, note time in the comments.

METCON MANIA

TACO 44
For time:
44 Air Squats
44 Kettlebell Complexes. 44 Burpees
*1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster (KB in each hand).

CRAFT WEIGHTLIFTING

Jerk – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
Drop to Split (weight by feel – try to beat last week weights) – 4×3
Back Squat – 80%x3, 85%x3, 90%x3
Back Squat Jump – 20%x3x3

WEDNESDAY 3/11

CROSSFIT

A) Every 2 mins for 10 mins: Squat Clean & Jerk
B) HEAVY GRACE
For time:
30 Clean & Jerks, 185/125lbs

METCON MANIA

4 rounds for time of:
Run, 400 m
25 Kettlebell Swings

CRAFT WEIGHTLIFTING

Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 1, 83% x 1+1 x 1, 83% x 1+1 x 1
Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 1, 83% x 1+1+1 x 1, 83% x 1+1+1 x 1
Push Press (weight by feel – no grinds. try to beat last week weights) – 3×4

THURSDAY 3/12

CROSSFIT

A) Ring Muscle-up Practice, 15 mins

B) American Dream(CFNE)
In 20 minutes Complete:
1 Clean (200, 140)
1 Muscle Up
2 Cleans
2 Muscle ups
3 Cleans
3 Muscle Ups…
Continue to add 1 Clean and 1 Muscle up each Round for 20 minutes.

METCON MANIA

For time:
50 Air Squats
10 Burpees
40 AbMat Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
Bear Crawl, 25 ft
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Walking Lunges
10 Burpees
40 AbMat Sit-ups
10 Burpees
50 Air Squats

CRAFT WEIGHTLIFTING

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 93%x1, 95%x1, HS
Clean and Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 93%x1+1, 95%x1+1
Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2
Box Jump – 3×5

FRIDAY 3/13

CROSSFIT

A) Bench Press : 1 Rep Max
B)For 3 cycles:
AMRAP in 3 mins of:
10 Front Squats, 95/65 lbs
20 Double Unders
10 Front Rack Reverse Lunges, 95/65 lbs
20 Double Unders
*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Scale Double Unders with 30 Single Unders.

METCON MANIA

21-15-9 reps, for time of:
V-up
Jumping Alternating Lunge
Dumbbell Push Press
Assault Bike Cals. Sprint, 1 min
*End each rep portion with a 1:00 bike sprint. (After all movements of 21 are complete, after all movements of 15 are complete, etc)

SATURDAY 3/14

CROSSFIT

TEAM OF 3
For time:
90 Deadlifts, 115/85 lbs
45 Assault Bike Calories
60 Hang Power Cleans, 115/85 lbs
45 Assault Bike Calories
30 Push Jerks, 115/85 lbs
45 Assault Bike Calories
200 Burpees
45 Assault Bike Calories
30 Push Jerks, 115/85 lbs
45 Assault Bike Calories
60 Hang Power Cleans, 115/85 lbs
45 Assault Bike Calories
90 Deadlifts, 115/85 lbs
*One athlete working at a time, split reps as needed. 30:00 time cap.

SUNDAY 3/15

BARBELL

For quality:
Snatch, 30 mins
Overhead Squat, 30 mins
*Skill work and practice for upcoming week and overall improvement.
How heavy you go is up to you.
Technique should be top priority.

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