TGIF! – 3/30/18

CrossFit Workout

WOD #1 – For Time
400 meter run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter run
50 Shoulder Press
50 Push Presses
50 Push Jerks
400 meter run
50 Hang Power Cleans
50 Hang Power Snatches

Perform all barbell movements with an Olympic bar only (45/35). Run without the bar.

THURSDAY! – 3/29/18

CrossFit Workout

WOD #1 – 2:10 min
Dart Game x 2500 pts

WOD #2 – AMRAP 20
Deadlift x 5 (115/75)
Hang Power Clean x 5
Front Squat x 5
Push Press x 5
Back Squat x 5

WOD #3 – EMOM 6
Push Press x 10 + Burpee over Bar x 5 (95/55)

Skill: Double Unders

Accessory:
4 rds
Hammer Curl Press x 10
Handstand Push-up x 5
Chest 2 Bar x 5

HUMP DAY! – 3/28/18

CrossFit Workout

WOD #1 – 6 min
4 rds
Kettlebell Swing x 10
Pull-up x 8
Toe 2 Bar x 6

WOD #2 – For Time
3 rds
500 Meter Row
Deadlift x 12 (Bodyweight)
Box Jump x 21 (24/20)

WOD #3 – EMOM 10
5 rds
Sumo Deadlift w/High Pull x 10 + Burpee over Bar x 5

Skill: Double Unders

Accessory:
4 rds
Dumbbell Floor Press x 10
GHD Situp x 20

TUESDAY! – 3/27/18

CrossFit Workout

WOD #1 – 4 min
Kettlebell Swing x 100 (55/35)

WOD #2 – 12 min
3 Position Clean
60% x 2
65% x 2

Squat Clean
70% x 3
75% x 3
80% x 2
85% x 2

WOD #3 – EMOM 15
5 rds
Minute 1 – Shoulder to Overhead x 10 (135/75)
Minute 2 – Burpee 2 Plate x 10
Minute 3 – Chest 2 Bar x 5

Skill: Double Unders

Accessory:
4 rds
Barbell Curl x 15

MONDAY! – 3/26/18

CrossFit Workout

WOD #1 – EMOM 16
4 rds
Minute 1 – Power Clean x 3
Minute 2 – Hang Squat Clean x 2
Minute 3 – Squat Clean x 1
Minute 4 – Rest

WOD #2 – 10 min
5 rds
3 Front Squats + 2 Push Jerks + 1 Split Jerk

WOD #3 – AMRAP 5
Pull-up x 30
Push Press x max reps (115/65)

Skill: Double Unders

Accessory:
4 rds
Barbell Ben Over Rows x 10
Alternating Dumbbell Strict Press x 20
GHD Sit-up x 30

SUNDAY! – 3/25/18

CrossFit Workout

WOD #1 – 2:10 min
Dart Game x 2500 pt

WOD #2 – 12 min
3 Position Snatch
60% x 2
65% x 2

Snatch
70% x 3
75% x 3
80% x 2
85% x 2

WOD #3 – For Time
3 rds
Pull-up x 25
Air Squat x 25
Push-up x 25

Skill: Double Unders

Accessory:
4 rds
Wide Grip Bench Press x 10
Standard Grip Bench Press x 8
Close Grip Bench Press x 6

TGIF! – 3/23/18

CrossFit Workout

WOD #1 – 9 min
Sandbag Deadlift x 50
Sandbag Hang Clean x 50
Sandbag Squat x 50
Sandbag over-the-shoulder x 50
Sandbag Squat x 50
Sandbag Hang Clean x 50
Sandbag Deadlift x 50

WOD #2 – AMRAP 7
Thruster x 3
Chest 2 Bar x 3
Thruster x 6
Chest 2 Bar x 6
Thruster x 9
Chest 2 Bar x 9
Etc…

THURSDAY! – 3/22/18

CrossFit Workout

WOD #1 – 2:10 min
Dart Game x 2500 points

WOD #2 – 15 min
Reps: 5, 5, 5, 4, 4, 3, 1
Rack Jerk (Increase weight each rd)

WOD #3 – For Time
Reps: 15, 12, 9, 6, 3
Dumbbell hang clean & Jerk (50/35)
Pull-ups

Skill: Double Unders

HUMP DAY! – 3/21/18

CrossFit Workout

WOD #1 – 2:10 min
Dart Game x 2500 points

WOD #2 – 15 min
3 rd
Back Squat x 8 (70%)

3 rd
Front Squat x 8 (70%)

3 rd
Overhead Squat x 8 (70%)

WOD #3 – AMRAP 15
Calorie Row x 20
Handstand Push-up x 10
Chest 2 Bar x 5

Skill: Double Unders

Accessory:
Bench Press x 10, 8, 6, 4, 2

TUESDAY! – 3/20/18

CrossFit Workout

WOD #1 – 6 min
Pull-ups x 50

WOD #2 – 12 min
3 rd
Shoulder Press x 5

3 rd
Push Press x 5

3 rd
Push Jerk x 5

WOD #3 – AMRAP 15
Wallball x 10 (20/14) (10’/9’)
Handstand Push-up x 5
Shoulder 2 Overhead x 10 (135/75)

Skill: Double Unders

Accessory:
4 rd
Landmine Single Arm Press x 10
Landmine Bent Over Row x 10