21.03.29 – 21.04.02

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 (60ā€“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

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