Sunday 3-12-17
Open gym
2-3
Saturday 3-11-17
Workout 17.3
*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 …
Friday 3-10-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
100 double-unders
50 squats
25 push press 95/65
60 double-unders
30 squats
15 push press 95/65
40 double-unders
20 squats
10 push …
Thursday 3-9-17
500 m row
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
WOD
Back squat
1-1-1-1-1-1-1
Wednesday 3-8-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang snatch 45/35
10 ohs 45/35
2 min rest
WOD
4 rounds
10 deadlifts 205/145
10 snatches 75/55
10 HSPU
10 snatches 75/55
Tuesday 3-7-17
50 double unders
3 rounds
10 hang cleans 45/35
10 push-presses 45/35
10 box step ups 24/20
2 min rest
Wod
Thrusters
1-1-1-1-1-1-1
Monday 3-6-17
Warmup
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
3 rounds
1 min per station
-back extensions
-handstand holds
-wallball shots
-row for calories
-deadlifts 135/95
-rest
Sunday 3-5-17
Open gym
2-3
Saturday 3-4-17
CrossFit games open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
…
Friday 3-3-17
Warmup
3 rounds
10 jumping jacks
10 burpees
10 alt walking lunges
2 min rest
WOD
3 rounds
25 toes-to-bars
50 double-unders
15 cleans 135/95