WODs for week of 3/16

MONDAY 3/16

CROSSFIT

A) Overhead Squat 3-3-3-3-3
B) 5 rounds for time of:
15 Overhead Squats, 75/55 lbs
12 Pull-ups
9 Burpees

METCON MANIA

For time:
30 Dumbbell Clean & Jerks
200 Meter Run
* Start & end with a 200m run with dumbbell, will also do a db run after every 10 reps.

CRAFT WEIGHTLIFTING

Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1, 80%x1, 80%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1
Clean Pull – 90% x 2 x 3
Back Squat – 70% x 3 x 3

TUESDAY 3/17

CROSSFIT

SKILL WORK: FQ: Handstand Walk Practice OR Handstand Walk : 10x 50 ft , every 1:30

2 rounds for time of:
800 Runs
10 Strict Handstand Push-ups
20 Alternating Pistols
10 Strict Handstand Push-ups
20 Alternating Pistols
* Substitute a 1000m Row for the run if needed.

METCON MANIA

5 rounds for time of:
5 men Maker
10 Dumbbell Lunges
15 V-ups
20/15 Assault Bike Calories

CRAFT WEIGHTLIFTING

Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
Snatch Pull – 90% x 2 x 3
Front Squat – 70% x 3 x 3

WEDNESDAY 3/18

CROSSFIT

A) Deficit Deadlift 5-5-5-5-5
B) For time:
45/30 Assault Bike Calories
— then —
3 rounds of:
15 Deadlifts, 185/135 lbs
15 Russian Kettlebell Swings, 53/35 lbs
— then —
45/30 Assault Bike Calories.

METCON MANIA

For time:
100 Double Unders
20 Burpee Over Rowers
Row, 750 m. Single Arm Dumbbell Overhead Walking Lunge, 80 ft
Row, 750M
20 Burpee Over Rowers
100 Double Unders

CRAFT WEIGHTLIFTING

Power Snatch – 70% x 2 x 5
Power Clean & Jerk – 70% x 1+1 x 5
Box Jump – 3×3

THURSDAY 3/19

CROSSFIT

A) Every 2 mins for 10 mins: Squat Snatch
* Not touch and go, focus on getting to the right catch position.
B) Complete as many rounds as possible in 20 mins of:
20 Wall Balls, 20/14 lbs
20 Hang Power Snatches, 95/65 lbs
20 Box Jumps, 24/20 in
20 Front Squats, 95/65 lbs

METCON MANIA

6 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls
10 Burpee Tuck Jumps
18 Wall Balls
* 30 min cap

CRAFT WEIGHTLIFTING

Snatch – MAX
Clean & Jerk 1+1 – MAX
Back or Front Squat – HS

FRIDAY 3/20

CROSSFIT

A) Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps, for time of:
Unbroken Double Unders

SCALED OPTION 1:
Double Unders (Unbroken)s : 10-20-30-40-50-40-30-20-10

SCALED OPTION 2:
Single Unders (Unbroken)s 10-20-30-40-50-40-30-20-10

*Each set must be performed unbroken before you can move on to the next. 15MIN TIME CAP.

B) 3 rounds for quality of:
10 Turkish Sit-ups
10 Bulgarian Split Squats
10 Single Arm Dumbbell Rows

METCON MANIA

3 rounds for time of:
Row, 1000 m
14 Dumbbell Clusters, 50/35 lbs
20 Trx Rows
* 30MIN TIME CAP

SATURDAY 3/21

CROSSFIT

A) Baseline
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

B) Complete as many rounds as possible in 10 mins of:
3 Bear Complexes, 135/95 lbs
Run, 100 m
* 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press * Each complex should be done unbroken

SUNDAY 3/22

BARBELL CLUB

TBA

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