Monday, March 13th
Strength/Skill:
EMOTM for 10 Minutes of:
Hang Snatch x 2 @ 60-70%
Metcon:
3 Rounds for time of:
25 Wall Balls (20/14)
10 Hang Power Snatch (95/65)
400 Meter Run
This is a lung burner. Think Helen. We want the Wallball unbroken as well as the snatch. The weight is intended to be light. Your grip/cardio should be the limiting factor. Don’t go super heavy on the EMOTM. Get used to holding on to the weight and work on form.
Tuesday, March 14th
Strength/Skill:
Deadlift work to 2×3 @ 80% in 12 minutes
Metcon:
AMRAP in 15 Minute of the following or until finish:
12 Deadlifts (135/95)
12 Bar Facing Burpees
12 Chest to Bar Pull ups
Then increase Deadlift weight each round 185/125, 225/155, 275/185, 315/205,365/225
Warmup up to at least your heaviest weight used in the wod. Don’t underestimate the burpees. They should be done at a steady pace. If the weights are too heavy, simply talk to the coach and pick different ones. Bottom line is you should start light and increase throughout the wod.
Wednesday, March 15th
Strength/Skill:
Skill work for the WOD
Metcon:
“”Popeye””
AMRAP in 25 Minutes of:
Teams of 2 Complete
1200 Meter Run (run together)
60 Thrusters (115/75)
50 Calorie Bkie/Row
40 Toes to Bar
30 Box Jump Overs
20 Push Press (115/75)
If you finish start back on the thrusters
This is meant to be and interval wod. The run will get your HR up, then it will be followed with a 1:1 work rest ratio. This ratio has been proven to build aerobic capacity. Work smart. Break up the reps when you slow down, not when you get tired. Its all about maintaining a fast pace with your teammate.
Thursday, March 16th
Strength/Skill:
3×10 Strict Press
Muscle Up Skills
Metcon:
“”Nate””
AMRAP 20 Minutes of:
2 Muscle Ups
4 HSPU
8 American Kettlebell Swings (70/53)
This is a great benchmark for gymnastics. The reps are low enough that going unbroken is realistic. For those going RX, it might be smart to break the KBS in half. Its all about shoulder fatigue management
Friday, March 17th
Strength/Skill:
Back Squats 3×6 @ 70-75%
Retcon:
“”Sprint Triathlon””
3 Rounds of:
AMRAP in 4 Minutes of:
30/20 Calorie Bike/Row
50 Meter Sled Push
Max Doubleunders
Rest 2 Minutes between rounds
What would a week be without Double unders:) This wod will leave you breathing hard but won’t mess you up for the open wod. Hopefully some of you will PR your Dbl under!
The back squats are lighter on purpose. Don’t over do it.
Saturday, March 18th
CrossFit Open WOD 17.4
Sunday, March 19th
0900 – Community Class
1000 – Monster Mash/Open Gym