AMRAP 5 Minutes
8 Medball Squat Cleans (wallballs in later rounds)
8 Empty Bar Hang Power Snatch
20 Single Unders
:15 Plank Hold
Every 3 Minutes for 15 Minutes
10 Rounds
15 Wallballs (20/14lbs)
Rest as little as needed betweensets. Set must be unbroken to count.
AMRAP 5 Minutes
8 Medball Squat Cleans (wallballs in later rounds)
8 Empty Bar Hang Power Snatch
20 Single Unders
:15 Plank Hold
Every 3 Minutes for 15 Minutes
10 Rounds
15 Wallballs (20/14lbs)
Rest as little as needed betweensets. Set must be unbroken to count.
Calf Mash with Lax Ball 1 Minute per Leg
-Then-
AMRAP 5:00
15 Band Pull Aparts
AAB (.25/.20miles)
10 Ring Rows
6 Burpee Box Jump Overs
Every 2 Minutes for 8 Minutes
1 Smooth Set of Muscle Ups
This can be a big set, but stop before technique breaks down dramatically
If muscle ups are not consistent, perform:
EMOM 8 Minutes
1-3 Muscle Ups (or see your coach)
5 Rounds:
10/7 Calorie AAB
10 Burpee Box Jump Overs (24/20″)
Rest 2:00
1:00 on any Machine
2:00 Banded Glute Activation
-Then-
3 Steady Rounds
25′ Duck Walk
3 Explosive Broad Jumps
10-8-6 Squat Jumps/Back Squats/Heavier Back Squats
(stay light, but add weight in all 3 rounds)
1 Wall Walk
6 Rounds:
8 Wall Walks
5 Back Squats @ 70%+
Rest 3:00
Bar taken from rack
2:00 Minutes Banded Glute Activation + 5 Squats every 10 Steps
-Then-
Every 2 Minutes for 8 Minutes
8/6 Calorie AAB
8 KB Sumo Deadlift High Pulls
Steady Cossack Squats in remaining time
As Heavy As Possible
500m Run
30 DB Snatch (70/50lbs)
On a 6 Minute Clock
500m Row
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding or Supported HS Hold in Remaining Time
Every :90 for 9 Minutes
In Teams of 2, splitting work in half:
AMRAP 4 Minutes x 2
2 Legless Rope Climb
Row for Calories (30/24)
Max Rep Clean and Jerks (135/95lbs)
Rest 2:00
Alternate movements with partner switching
when rowing partner if finished:
4 Rounds (2 each)
250m Row
*20 Banded Good Mornings / 20 Russian KB Swings / 20 Hollow Rocks
*(Round 1 / Round 2 / Round 3)
AMRAP 36 Minutes, with a Partner
500m Row
No Partner?
500m Row
Rest 2:00
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There will only be one evening class at 5:30PM this Friday 3/11) for the CrossFit Open 22.3 Workout. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)
Female: 65lbs / 75lbs / 85lbs
Male: 95lbs / 115lbs / 135lbs
Time cap: 12 minutes
21 Jumping Chin over bar Pull-ups
42 Single-unders
21 Thrusters (weight 1)
18 Pull-ups
36 Single-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Single-unders
15 Thrusters (weight 3)
Female: 45lbs / 55lbs / 65lbs
Male: 65lbs / 85lbs / 105lbs
Time cap: 12 minutes
21 Jumping Chin over bar Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Double-unders
15 Thrusters (weight 3)
Female: 45lbs / 55lbs / 65lbs
Male: 65lbs / 85lbs / 105lbs
Time cap: 12 minutes
21 Jumping Chin over bar Pull-ups
42 Single-unders
21 Thrusters (weight 1)
18 Pull-ups
36 Single-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Single-unders
15 Thrusters (weight 3)
Female: 35lbs / 45lbs / 55lbs
Male: 45lbs / 65lbs / 85lbs
Time cap: 12 minutes
*******************************************************
There will only be one evening class at 5:30PM this Friday 3/11) for the CrossFit Open 22.3 Workout. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************
3:00 Machine of Choice
-Then-
Alt. E
2 – 15 Wall Balls Unbroken
3 – 50 Double Unders or :30 Practice
1 Power Clean + Split Jerk (70-80%)
6 Rounds:
15 Wall Balls (20/14lbs)
30 Double Unders