21.03.01 – 21.03.05

Monday 21.03.01

Back Squat
5-5-5-5-5

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

Super Fitness Robot load:
70% or more of 1RM.

More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)

Cardio or bust
For the Cardio Freeeeeaks

AMRAP 25 mins: Back Squats and Rows
Complete as many rounds as possible in 25 mins of:
30 Back Squats, 95/65 lbs
Row, 500 m

*Take the bar from the floor.
**Use a weight you can do 30 reps in 2x sets or less.

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.03.02

CrossFit

Devil in the details
4 rounds for time of:
60 Double Unders
20 GHD Sit-ups
15 Devil Press, 35/25 lbs

Super Fitness Robot time:
12:30 or less.

More Likely time:
20:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2

Clean & jerk
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2

Front squat
med/heavy single

Wednesday 21.03.03

Soft in the middle
4 rounds for time of:
15 Bar Facing Burpees
10 Deadlifts, 225/155 lbs
5 Ring Muscle-ups

directly into…

4 rounds for time of:
10 Single Arm Dumbbell Overhead Lunges, 50/35 lbs
15 Push-ups
20/15 Assault Bike Calories

**30min overall time cap *

Thursday 21.03.04

CrossFit

Don’t stop, do it again
For time:
Run, 800 m
40 Dumbbell Push Press, 50/35 lbs
40 Toes-to-bars
Run, 800 m
20 Dumbbell Push Press, 50/35 lbs
20 Toes-to-bars

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 2000 m on the Concept 2 Bike Erg or 180 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
14:00 or less.

More Likely time:
22:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
Max

Clean & jerk
Max

Back squat
Max

Friday 21.03.05

Stuck in the Turnstile
3 rounds for time of:
Run, 200 m
9 Box Jumps, 24/20 in
9 Hang Power Snatches, 115/75 lbs
10 Pull-ups
Run, 200 m
9 Box Jumps, 24/20 in
9 Hang Power Cleans, 115/75 lbs
10 Pull-ups

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 250 m on the Concept 2 Rower, the Concept 2 Ski Erg, 500 m on the Concept 2 Bike Erg or 45 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
13:00 or less.

More Likely time:
21:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

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