Week of March 24 - March 30
- Jocelyn Rylee
- Mar 23
- 2 min read
Read
Unparalleled Efficacy: Understanding the CrossFit Methodology by Nicole Carroll
Workouts for the Week
Monday March 24
OTM x 20
1) 5 Bench Press
2) 10-15 GHD Sit up
3) 5-10 Ring Row
4) 100' Sled Pull
OTM x 5
40 secs reps:
Choose one:
Wall Balls
KB swings
Burpees
Tuesday March 25
OT3M x10:
10-9-8-7-6-5-4-3-2-1
Back Squat
+ Machine Cals*
*RX guys: 25 total reps each round (15 cals-16-17-etc)
Scaled Guys and RX girls: 20 reps (10 cals-11-12-etc)
Scaled Girls: 15 reps (5 cals -6-7-etc)
Wednesday March 26
🎈🎂🎉🥳 Happy Birthday today to Amy Peters!!
"Cindy"
20 min AMRAP
5 Pull ups
10 Push ups
15 Air squats
Compare to Dec 4/23
Thursday March 27
🥳🎉🎂🎈 Happy Birthday today to Britni-Lee Michel and Lucas Sylvestre!!
OT90 x 7: Clean + Hang Clean + Jerk
30 Power Clean (135/95)
120 Double unders
30 Jerk (135/95)
120 Double unders
----------------
9:30 Class
10 min AMRAP
10 Deadlift @ 50%
20 Step ups
10 DB Push Press
20 Step ups
Afterparty
OTM x10
Odd) 50' KB Farmer Carry
Even) 7 DB Front Squat
Friday March 28
20 min AMRAP
3 Wall Walks
6 Box Jumps (30")
9/6 Bike Cals
rest 1 min
------
9:30 Class
10 rounds
In 60 secs
4 Burpees
8 KB swings
Max Bike Cals
rest 1 min
Saturday March 29
OTM x 15
1) HSPU
2) Toes to Bar
3) Pistols
OT90 x7: Snatch High Pull + Hang Snatch + OHS
7 min AMRAP
1-2-3-etc
Hang Power Snatch (95/65)
Overhead Squat
Burpees Over Bar
Sunday March 30
With a partner, one person working at a time
100 Deadlift (225/155)
100/80 Cals
80 Back Rack Lunges (155/105)
80/60 Cals
60 Push Jerk (135/95)
60/40 Cals
30 min CAP
Compare to Aug 25/24
Comments