 S/T
A. Superset 4 rounds: 6/leg BB single-leg deadlifts :60 rest 8-12 BB bent-over rows :60 rest 8-12 DB supine bicep curls :15 rest WOD Buy-in: 100 DUs/2 mins of attempts 5 rounds for time: 15 deadlifts (135/95) 10 T2B 5 shoulder-to-OH Cash-out: 100 DUs/2 mins of attempts
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 S/T
A. Superset 4 rounds: 3-5 strict pullups with knee tuck hold (sc: 8 scap pullups with knee tuck or dead-hanging knee tuck) :60 rest 12 L-sit situps :60 rest ME or :60 chest-to-wall handstand hold :30 rest WOD 4 rounds for reps: 30 sec on/30 sec off OH Squats (95/65) Cal Row Situps Burpees over the Rower  S/T
A. Strict Press 4x4 @ 75-80% B. Push Jerk 3x10 @ light weight (practice speed under the bar and resetting quickly/cycling) WOD (Score is total reps) 4 min AMRAP 5 HSPU (sc: 3 wall walks) 10 V-Ups 15 Air Squats 2 min rest 3 min AMRAP 10 USA KB Swings (24/16kg) 10 Goblet Squats 2 min rest 2 min AMRAP burpees  S/T
A. Back Squats 5x6 @ 75% B. (if time remains) OH Squat mobility (w/EBB or PVC) 2x8-12 facing a wall WOD 24-21-18-15-12-9-6-3 DB Snatches (per side) Box Jumps  WOD
Team WOD- taken from Crossfit Recursive 2 Rounds In teams of 3 with a running clock: 0:00-3:00 (12:00-15:00) Team member 1: 20 KBS (28/20kg) Team member 2: Hold bottom of squat Team member 3: Rest Rotate as many times as possible 3:00-6:00 (15:00-18:00) Team member 1: 20 T2B (sc: hanging knee raises) Team member 2: Handstand hold (sc: plank on hands) Team member 3: Rest Rotate as many times as possible 6:00-9:00 (18:00-21:00) Team member 1: 20 pushups Team member 2: Hold side plank on forearms (can rotate b/w sides) Team member 3: Rest Rotate as many times as possible 9:00-12:00(21:00-24:00) Team member 1: 20 thrusters (95/65) Team member 2: Hang from bar Team member 3: Rest Rotate as many times as possible  S/T
A. E2MOM for 10 minutes 3-5 strict pull-ups/box-assisted pull-ups B. Forearm Plank 2 x fatigue, add a plate to the back if predicted time>1 min WOD Open Workout 16.1 (slightly modified for a Kraken-sized gym) RX: 20 Min AMRAP 10 OH reverse lunges (95/65) 8 burpees 10 OH reverse lunges 8 C2B pull-ups Scaled: 20 Min AMRAP 10 front-rack reverse lunges (45/35) 8 burpees 10 front-rack reverse lunges 8 jumping chin-over-bar pull-ups  S/T
A. Split Jerk 1-1-1-1-1 (build to a heavy 1 rep) B. Tabata: Handstand Holds (sc: 1 wall walk every 20 sec) WOD for time: 800m run 600m row 400m run 200 single-unders  S/T
A. Bench Press 4x8 @ 70% of 1RM B. Pushups/Weighted Pushups/Incline Pushups 4 x fatigue, aiming for 8-12. 2 mins rest b/w sets WOD 7 RFT 3 Deadlifts (275/185) 4 Pistols/leg 5 K2E 15 D.Us (sc: 15 Mtn Climbers/leg)  S/T
A. Partner Plate-Handoff Drill 2 sets of 10 arms-forward squats, with and without plate www.facebook.com/crossfit/videos/10154998229687676/ B. Front Squat Build to a heavy 3 rep WOD AMRAP 11 mins 50 Wall Balls 40 RKBs (24/16kg) 30 T2B 20 Pushups 10 HSPU (if you finish 1+ round before the AMRAP is over, you must complete the WOD with 50 more wall balls, not for time. Add the 50 to your total reps/score.)  S/T
A. Double-Under Practice/Drills B. Record max reps for a minute each of: Hang Power Cleans (50-60% of 1RM Power Clean) Double-Unders Cal Row/AD Burpees WOD 10-9-8-7-6-5-4-3-2-1 reps of each Power Clean (135/95) Burpees 15 min cap |
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March 2020
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