3/31/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Snatch Deadlifts (75/55)

5 Hang Snatch High Pulls

5 Hang Power Snatches

5 Overhead Squats
2 Rounds

Weightlifting

Snatch (5-4-3-3-2-2-1)

15 Min Cap

Post Heavy Snatch Single

WOD 1

Metcon (Time)

200m Run

21 Overhead Squats (75/45)

12 Pull-ups
3 rounds

For Time

3/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

15 Leg Lifts (6″ to 90)

20 Jumping Jacks
3 rounds

WOD 1

Metcon (Time)

1 Plate Push (45# Plate) (D&B)

5 Ring Dips
10 Rounds

For time

12 Min Cap

WOD 2

Metcon (AMRAP – Reps)

5 Muscle Ups

10 Calorie Row

15 Hip/Back Extensions

20 Double Unders
AMRAP 15

3/29/20

BSW CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/95)

Even Min – 8 Front Squat
EMOM 10

98 Reps Max

WOD 1

Metcon (AMRAP – Reps)

5 Ground 2 Overhead (155/105)

10 Weighted Overhead Walking Lunge (45/25)

10 Deadlifts (155/105)
AMRAP 12

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (75/45)

10 Double Unders
AMRAP 4

3/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Kettlebell/Dumbbell Push Press (35/20)

6 Bend & Thrust
EMOM 7

WOD 1

Metcon (Time)

“Trips”

30 Wallballs (20/14) (10’/9′)

30 Calorie Row

30 GHD Sit-ups
3 rounds

For Time

3/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

10 Medicine Ball Cleans (20/14)

15 Walking Lunges
2 rounds

Weightlifting

Push Press (5-4-3-3-2-2-1)

15 Min Cap

Post Heavy Single Push Press

WOD 1

Metcon (AMRAP – Reps)

10 Kettlebell Swings (Am) (70/55)

10 Calorie SkiErg

10 Squat Cleans (155/105)

10 Calorie Assault Bike
AMRAP 15

3/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

10 Kettlebell Sumo Deadlift High Pulls (55/35)

6 Bend & Thrust
EMOM 6

WOD 1

Metcon (Time)

6 Burpee 2 Plate

9 Butterfly Sit-ups

12 Push-ups

15 Air Squats
7 Rounds

For Time

WOD 2

Metcon (AMRAP – Reps)

1 Rope Climb

6 Handstand Push-ups

11 Box Jumps
AMRAP 10

3/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

10 Calorie SkiErg

10 Calorie Assault Bike

10 Double Unders
3 rounds

WOD 1

Metcon (Time)

Reps: 10-9-8-7-6-5-4-3-2-1

Pull-ups

Thruster (95/65)
For Time

WOD 2

Metcon (AMRAP – Reps)

5 Devil Press (35/20)

10 Double Unders

5 Toes 2 Bar
AMRAP 10

3/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

2 Plate Push (45#) (D&B)

5 Chest 2 Bar
2 Rounds

WOD 1

Metcon (Time)

10 Bench Press (135/85)

10 Snatches (95/65)
10 Rounds

3/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Clean Grip Deadlifts (95/65)

5 Hang Clean High Pulls

5 Hang Power Cleans

5 Front Squats
2 Rounds

WOD 1

Metcon (Weight)

Reps: 5-4-3-3-2-2-1

1 Clean

1 Front Squat
Work/post heavy single clean

Squat Clean does not count for the front squat. Front squat must start from full extended position.

WOD 2

Metcon (Time)

“Nancy’s Short”

400m run

15 Overhead squats (95/65)
2 rounds

WOD 3

Metcon (AMRAP – Reps)

10 Sumo Deadlift High Pulls

5 Toe 2 Bar
AMRAP 4

3/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (Time)

6 Rope Climbs
For Time

WOD 1

Metcon (Time)

6 Muscle ups

2 Prowler Pushes (90/50)

12 Alternating Pistols
5 rounds

WOD 2

Metcon (AMRAP – Reps)

5 Wallballs (20/14)(10’/9′)

10 Double Unders

5 Strict Press (105/65)
AMRAP 8