The combination of switching to Daylight Savings Time and the start of my stepson’s spring soccer season conspired to prevent me from writing a blog or recording a podcast today, but at least we’re back to getting the week’s workouts posted! Enjoy…
MONDAY, MARCH 11
SKILL
EMOM x 8 MINUTES
MIN 1 – 4 Push Jerks*
MIN 2 – 1-2 Rope Climbs
*Building to Workout Weight
METCON
AMRAP x 13 MINUTES
6 Push Jerks (185/135)|(135/95)
2 Rope Climbs
EXTRA CREDIT
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold
TUESDAY, MARCH 12
STRENGTH
ON A 15:00 RUNNING CLOCK
Build to a Heavy 2 Rep Deadlift
*Build 15-20% heavier than the weight for the workout.
METCON
10 ROUNDS FOR TIME
6 Lateral Burpees Over Bar
2 Deadlift
12/10 Cal Bike or Row
20:00 Cap
WEDNESDAY, MARCH 13
METCON
AMRAP x 8 MINUTES
200m Run
10 DB Thrusters
8 Box Jump Over
-Rest 1:00-
AMRAP 6 x MINUTES
100m Run
8 DB Thrusters
6 Box Jump Over
-Rest 1:00-
AMRAP 4 x MINUTES
50m Run
6 DB Thrusters
4 Box Jump Over
EXTRA CREDIT
3 Sets: 13 DB Supine Curl, 13 DB Bent Over Row, 13 DB Hammer Curl
*Reps must be done unbroken
*Rest As Needed Between Sets
THURSDAY, MARCH 14
METCON
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges
MIN 2 — Row or Bike, Moderate Effort
FRIDAY, MARCH 15
CrossFit Open Workout 19.4 – TBA
SATURDAY, MARCH 16
PARTNER STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to 5 Rep TNG Power Clean
*Score is the combined weight of the heaviest successful lift for both partners in the 15:00
PARTNER METCON
Teams of 2…
AMRAP x 15 MINUTES
5 Power Clean (115/75)|(95/65)
7 Hang Power Clean
9 Push Press
*Partner 1 completes a full round while Partner 2 rests
