21.03.22 – 21.03.26

Monday 21.03.22

McGhee
AMRAP 30 mins:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Super Fitness Robot rounds:
Men, 18.5 rounds (data from btwb).
Women, 17.1 rounds (data from btwb).

More Likely rounds:
Men, 14.1 rounds (data from btwb).
Women, 13.1 rounds (data from btwb).
(consider scaling if this seems unrealistic)

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

Tuesday 2021.03.23

CrossFit

Clean & Jerk
Clean & Jerk 1×1 at 80% 1RM

*Work up to no more than 80%. Focus on technique and skill.
**If 20.2 involves a heavy single clean or clean and jerk, this will be changed to SNATCH

Metcon: Choose your own adventure

Option 1: Rows and Toes
Complete as many rounds as possible in 20 mins of:
Row, 1500 m
30 Toes-to-bars

Option 2: Run for the Roses
Complete as many rounds as possible in 20 mins of:
Run, 1600 m
30 Toes-to-bars

Weightlifting

Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Back squat
heavy single; 85% of that x 2 x 2

Weighted back extensions
30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

Wednesday 21.03.24

Triple Sevens
7 rounds, each round for time, of:
7 Strict Ring Dips
7 Power Snatches, 115/85 lbs
Run, 200 m

Rest 1 min between rounds

*25min overall time cap
**If we change Tuesday to heavy snatch OR if 20.2 has high rep snatches, this will be cleans rather than snatches.

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:
1:25 or less per interval.

More Likely time:
2:15 or less per interval.
(consider scaling if this seems unrealistic)

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

Thursday 21.03.25

CrossFit

Simpler Times
Part 1
3 rounds for time of:
12 Dumbbell Thrusters, 50/35 lbs
9 Pull-ups
50 Double Unders

Rest 5 mins before and …

Part 2
3 rounds for time of:
9 Dumbbell Thrusters, 50/35 lbs
6 Pull-ups
50 Double Unders

Weightlifting

Snatch
heavy single; 90% of HS x 1, 85% x 1, 80% x 1; 1 min rest on drop sets

Clean & jerk
heavy single; 90% of HS x 1, 85% x 1, 80% x 1; 1 min rest on drop sets

Front squat
work up to heavy triple

Friday 21.03.26

Open 21.3 Prep