Monday 21.03.29
Clean & Jerk
1×1 at 80% 1RM
*10 minutes to build up to 80% of your 1RM.
Ups and Downs
10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load (60–70% of 1RM)
Bar Muscle-up
Super Fitness Robot time:
9:00 or less.
More Likely time:
15:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Tuesday 21.03.30
CrossFit
Overhead Squat
1×1 at 80% 1RM
*10 minutes to build up to 80% of your 1RM.
**Rest as needed between sets.
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Super Fitness Robot time:
17:00 or less.
More Likely time:
24:00.
(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% 1 x 3
Power clean + clean
60% 1 + 1 x 3
Power jerk + jerk
60% 1 + 1 x 3
Wednesday 21.03.31
Monster Mash Part 1
For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs
Rest 5 mins…
Monster Mash Part 2
21-15-9 reps, for time of:
Kettlebell Swing, 70/53 lbs
Bike Calorie
Thursday 21.04.01
CrossFit
Full Circe
2 rounds for time of:
Run, 800 m
25 Dumbbell Burpees, 50/35 lbs
10 Ring Muscle-ups
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. If using an Air Runner reduce the distance by 25%.
Super Fitness Robot time:
12:00 or less.
More Likely time:
20:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Weightlifting
Tall snatch
3 x 3; find weight that allows good speed and sharp turnover
Snatch
75% 1 x 3
Clean & jerk
75% 1 x 3
Friday 21.04.02
CrossFit Games Open 21.5 prep and strategy
CrossFit Miramont Weekly Workouts 